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First Half
Program type: Half marathon/ Beginner
Description: Monday stretch, Friday rest, Saturday cross train, Sunday long run, Tuesday, Wednesday, Thursday - short run.
Program Length: 12 weeks
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Week Mon Tue Wed Thu Fri Sat Sun
1 stretch 3 miles 2 miles 3 miles rest 30 min cross 4 miles 12 mi total
2 stretch 3 miles 2 miles 3 miles rest 30 min cross 4 miles 12 mi total
3 stretch 3.5 miles 2 miles 3.5 miles rest 40 min cross 5 miles 14 mi total
4 stretch 3.5 miles 2 miles 3.5 miles rest 40 min cross 5 miles 14 mi total
5 stretch 4 miles 2 miles 4 miles rest 40 min cross 6 miles 16 mi total
6 stretch 4 miles 2 miles 4 miles rest or short run rest 3.1 mile race 13.1 mi total
7 stretch 4.5 miles 3 miles 4.5 miles rest 50 min cross 7 miles 19 mi total
8 stretch 4.5 miles 3 miles 4.5 miles rest 50 min cross 8 miles 20 mi total
9 stretch 5 miles 3 miles 5 miles rest rest 6.2 mile race 19.2 mi total
10 stretch 5 miles 3 miles 5 miles rest 60 min cross 9 miles 22 mi total
11 stretch 5 miles 3 miles 5 miles rest 60 min cross 10 miles 23 mi total
12 stretch 4 miles 3 miles 2 miles rest rest 13.1 miles 22.1 mi total

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