Gafoo's Blog

So to all the peeps who said that they wanted to train for a 1/2 marathon, here is a schedule we can all follow together (on the honor system of course) and get it done. I recommend that everyone on this training program create an account at Daily Mile and add me as a friend. This site is a great way to keep track of your training mileage, any pace goals you have, calorie counts if you are also dieting (not recommended while training but I’m not gonna stop you) and you can compare your performance to everyone else in the training group as well as encourage and receive encouragement from everyone. Anyway, without further ado, the training schedule.

10 weeks, 4 running days a week.
Week 1 – Day 1: 3mi, Day 2: 3mi, Day 3: 3mi, Day 4: 4mi
Week 2 – Day 1: 3mi, Day 2: 4mi, Day 3: 3mi, Day 4: 5mi
Week 3 – Day 1: 3mi, Day 2: 4mi, Day 3: 3mi, Day 4: 6mi
Week 4 – Day 1: 3mi, Day 2: 5mi, Day 3: 3mi, Day 4: 8mi
Week 5 – Day 1: 3mi, Day 2: 5mi, Day 3: 3mi, Day 4: 10mi
Week 6 – Day 1: 4mi, Day 2: 5mi, Day 3: 4mi, Day 4: 11mi
Week 7 – Day 1: 4mi, Day 2: 6mi, Day 3: 4mi, Day 4: 12mi
Week 8 – Day 1: 4mi, Day 2: 5mi, Day 3: 4mi, Day 4: 9mi
Week 9 – Day 1: 3mi, Day 2: 4mi, Day 3: 3mi, Day 4: 8mi
Week 10 – Day 1: 3mi, Day 2: 3mi, Day 3: (walk)2mi, Day 4: 13.1mi

It’s best to already be able to handle running for 30 minutes straight. The pace of your run doesn’t matter. You just need to be able to run for 30 minutes without losing your breath. The days you run are ultimately up to your schedule and when you can fit in the time. Ideally you should try to put running days 2 and 3 back-to-back and put a rest day before and after day 4 (known as the long run). The weeks are designed to put in you good shape for the long run of the week so don’t run the mileage out of order.

So go ahead and take a look or 2 at all this info. Next step, let’s decided what race we want to do and when the training begins.