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Daily Regimen |
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Day 1 |
Cross-train 30 minutes |
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Cross-train
30 minutes: We'll start every training week with cross-training. It's any mode
of exercise, other than running, that helps you recover from the run. Examples
are walking, swimming, and cycling. Keep the intensity easy for now. After this
first week, your cross-training day will help you recover from your weekly long
run. |
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Day 2 |
Rest |
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Rest: Not a bad way to continue your training program, eh? Sometimes it's more
challenging to find time to work out than to do the workout itself, so you'll
appreciate this day off in your schedule. |
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Day 3 |
3-mile run |
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3-mile run: Just go out and trot the specified distance. Enjoy the weather, smell
the flowers, you get the idea. |
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Day 4 |
Rest or easy run |
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Rest
or easy 30-minute run: Once a week you'll get a day like today, where you can
choose between a rest and an easy run. This lets you adjust your training schedule
if you're feeling either particularly strong or particularly fatigued.
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Day 5 |
3-mile run |
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3-mile run: Your training schedule has 3 training runs a week, not counting the
optional ones like yesterday's. This is one of those 3 training runs, and it's
exactly the same as the first one: a nice easy one. |
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Day
6 |
Rest |
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Rest: You'll do one longer run each week; the first one comes up tomorrow. To
make sure you're fresh and ready for it, you'll always rest the day before.
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Day 7 |
3-mile run |
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3-mile run: OK, OK, maybe 3 miles isn't that long -- or maybe it is if all your
events so far have been 5Ks. Anyway, this long run will get a little longer each
week. |
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Day 8 |
Cross-train 30 minutes |
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Cross-train
30 minutes: One of the most important rules of cross-training is to do something
you enjoy. Have fun with it. Hate the ski machine? Don't do it! Ride a bike or
swim instead. Find activities that motivate you. |
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Day
9 |
Rest |
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Rest: Today's rest day is your reward -- either for having completed your first
week of training, or for having started your second week. In any case, enjoy it!
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Day 10 |
3.25-mile run |
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3.25-mile
run: This should be a nice, easy training run over gentle terrain; you don't need
to climb any steep hills. We're building your aerobic base with these easy runs,
to prepare you for the longer miles you'll eventually start doing. |
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Day 11 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Go by how you're feeling. If you have lots of energy, run;
if you're tired or sleep-deprived you can take the day off or do a light cross-training
workout. Don't run because your left brain says you "should," and don't
make excuses not to run if you're really feeling fine. Let your body tell you
what to do today. |
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Day 12 |
3.25-mile run |
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3.25-mile
run: Even if you're starting to feel stronger, remember to keep these runs fairly
easy. Don't go Type A on us! |
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Day 13 |
Rest |
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Rest: It's a common mistake to exercise on what's supposed to be a rest day. And
it's great if you're doing so well with this program that you'd rather run than
rest. But take the day off anyway -- your muscles need it. |
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Day 14 |
4-mile run |
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4-mile run: If bad weather hits on one of your run days, you can put on your high-tech,
water-resistant, wicking, high-performance-fabric running gear and run outdoors
(as long as there are no lightning strikes or other dangerous conditions). Or
do your run on an indoor treadmill and stay dry that way. |
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Day 15 |
Cross-train 30 minutes |
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Cross-train
30 minutes: Cross-training doesn't necessarily mean ANY non-running sport. For
example, we don't recommend stop-and-go activities like basketball or tennis.
We recommend steady, rhythmic activities like swimming or skiing, which are similar
to the rhythmic movements of running. |
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Day 16 |
Rest |
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Rest: You say you can't find your high-tech, water-resistant, wicking, high-performance-fabric
running gear for those rainy days? Since you have the day off, maybe you'll have
time to pick up a few things so that you won't be at the mercy of the weather.
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Day 17 |
3.25-mile run |
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3.25-mile
run: Today's workout is a short, easy run. You can do this on the treadmill if
you want, but it's better training for your race to do as much of your running
outdoors as possible. |
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Day 18 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Some weeks you'll have much more energy than others. Sometimes
you'll know why (extra sleep, less stress at work, new sweetheart); other times
it just seems to be part of the natural cycle. Use these option days to customize
your program for how you feel on a given day. |
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Day 19 |
3.25-mile run |
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3.25-mile
run: Some people prefer to run on the treadmill rather than outdoors because they
can read while they run. However, this is less than ideal because you're keeping
your head down throughout your run. Not only does this contribute to poor posture,
it doesn't help your running, which is most efficient when your posture is erect.
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Day 20 |
Rest |
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Rest: Yep, it's another rest day. Tomorrow is your longest run of the week. Pay
attention to how you're feeling and see whether you're getting any stronger.
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Day 21 |
5-mile run |
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5-mile run: The weekly long run builds endurance, which you'll need in your half-marathon.
So speed is not a factor in today's workout; don't worry about how fast you go.
Just maintain a comfortable pace. |
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Day 22 |
Cross-train 30-45 minutes |
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Cross-train
30-45 minutes: Do whatever alternative to running you enjoy most. Or combine 2
or more activities -- do a little strength-training, a little rowing, a little
bicycling. About 30-45 total minutes of cross-training is plenty. |
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Day 23 |
Rest |
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Rest: What are you going to do with a whole day off? How about going to the running
store? Or scouting out some new routes so you don't get bored on tomorrow's run?
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Day 24 |
3.5-mile run |
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3.5-mile
run: If you've already run some 5Ks and/or 10Ks, you know how important hydration
is. The bottom line is, athletes just don't function very well without lots of
water (ideally, about 16 8-oz glasses a day). So drink up! |
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Day 25 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Don't let yourself get too hungry before a training run.
Find energy bars or other foods that don't upset your stomach if you eat them
shortly before running. These foods will help fuel your workouts. |
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Day 26 |
3.5-mile run |
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3.5-mile
run: Try not to worry about whether you're going "too fast" or "too
slow." Think in terms of your "usual" pace, the pace you naturally
drop into when you're not giving it much thought. That's your goal pace for today.
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Day 27 |
Rest |
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Rest: Remember to drink lots of water on your rest days. It takes a while for
the fluids you drink to get into your body tissues; so if you get dehydrated today,
drinking a lot of water tomorrow morning won't help, and you'll feel it on your
run. |
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Day 28 |
6-mile run |
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6-mile run: As your weekly long runs start to get longer, you may want to add
a 1- to 2-minute walk break every mile or so. Don't feel like you need to do the
whole distance as a nonstop run. Giving your running muscles a little break will
actually improve your endurance. |
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Day 29 |
Cross-train |
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Cross-train:
Today is your recovery day after yesterday's run. So remember to keep the intensity
low. If you're tired, walking plus stretching is enough of a workout for today.
If it's a beautiful day, try going for a bike ride. If the weather is bad, swim
laps in an indoor pool. Be creative! |
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Day 30 |
Rest |
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Rest: Although today is a non-running day, you can still stretch. A good time
is at the end of the day, when you're warmed up from the day's activities. Hold
each stretch for 20-30 seconds and remember never to overstretch -- if it doesn't
feel good, STOP. |
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Day 31 |
3.75-mile run |
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3.75-mile
run: These shorter runs will build up to a maximum distance of 4 miles. You don't
need to run a lot of miles every week as long as your long run keeps getting longer.
Keep the pace easy. Try to find your natural running rhythm, where you move steadily,
efficiently, and quietly. |
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Day 32 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: These days are to encourage you to stay in touch with yourself
as a runner. Don't decide whether to rest or run until you have a chance to really
check in with yourself. If you're very tired, give yourself the day off. If you're
ready to run but your family and/or work has you on a tight schedule, try to do
a short run anyway -- it'll be worth the effort. |
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Day
33 |
3.75-mile run |
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3.75-mile
run: This training is mental as well as physical. By the time you get to the actual
half-marathon, you'll know that you're prepared for it. This will give you a mental
and emotional edge. |
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Day 34 |
Rest |
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Rest: Another day off! But you can still stretch on these non-running days. Don't
treat stretches as though they were another workout; don't go at them too aggressively.
Find the amount of stretching that's right for you and don't try to force yourself
beyond it. |
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Day 35 |
7-mile run |
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7-mile run: There are lots of ways to harness the power of the mind to help your
running. For example, visualize a cheetah, a gazelle, or any other animal that,
to you, symbolizes gracefulness in running. Picture this animal while you're running.
Does it make a difference? |
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Day 36 |
Cross-train 30-45 minutes |
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Cross-train
30-45 minutes: Do something you haven't done yet in this program. It should be
some kind of rhythmic, large-muscle activity like rowing, skiing, swimming, etc.
Sorry, table tennis and bowling don't qualify! |
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Day 37 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Did you realize you're in your 6th week of half-marathon
training? Start your training week right -- take the day off, or go for an easy
30-minute run. |
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Day 38 |
4-mile run |
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4-mile run: Keep your pace even and easy. Don't worry about speed. As long as
you run the specified number of miles in this program, you'll achieve your training
goals. |
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Day 39 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Today you get a choice between running and resting. If
you do run, keep it short and easy. And if you need a rest day, take it without
guilt. |
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Day 40 |
4-mile run |
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4-mile run: It's easy to get lost in thought when you run, and end up running
with head down and eyes on the ground. But it's important to maintain good running
posture. Try to keep your head up and your posture erect, no matter how hard you're
thinking. |
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Day 41 |
Rest |
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Rest: Tomorrow's run will be 8 miles, your longest so far. Take today off to rest
for it. |
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Day 42 |
8-mile run |
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8-mile run: Take this run at a slow, conversational pace, just like all your other
runs. Don't worry about how long it takes to cover the distance. |
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Day 43 |
Cross-train 30-45 minutes |
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Cross-train
30-45 minutes: Remember to keep the intensity easy. And also remember to have
fun! |
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Day 44 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: How is your training going? How are you feeling? Take notes
in your running log so you'll remember what works for you and what doesn't.
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Day 45 |
4-mile run |
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4-mile run: Just go out and trot the specified distance. Enjoy the weather, smell
the flowers, you get the idea. |
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Day 46 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: You may still feel tired from your 8-miler. If you are,
just take today off. |
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Day 47 |
4-mile run |
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4-mile run: Your weekly runs have maxed out at 4 miles, except for the weekly
long run coming up the day after tomorrow. This lower mileage is to help reduce
overuse injuries. |
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Day 48 |
Rest |
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Rest: You don't have to schedule an exercise session today, so here's your chance
to catch up on EVERYTHING you're behind on -- calling Mom, cleaning the birdcage,
doing the taxes...That's EXACTLY how you're going to spend your day, right?
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Day 49 |
9-mile run |
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9-mile run: Your long run keeps getting 1 mile longer each week, until finally
you will run the 13-mile distance before your actual half-marathon. This will
make sure you have the endurance to get through 13 miles and still feel good.
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Day 50 |
Cross-train 30-45 minutes |
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Cross-train
30-45 minutes: Remember that you can reduce the time if you need to. 30 minutes
still gives you a great workout. |
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Day 51 |
Rest |
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Rest: Today's rest day is your reward for completing your seventh week of training.
You're more than halfway to the half-marathon! Congratulations! |
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Day 52 |
4-mile run |
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4-mile run: Try not to repeat the same 4-mile route every time (unless of course
you really love it). Find some new routes to help keep your workouts enjoyable.
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Day 53 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: If you decide to do the run, keep it easy, even if you're
feeling really good. Days like today important for your muscle recovery.
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Day 54 |
4-mile run |
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4-mile run: Keep this run easy too. Bring a friend and keep the pace conversational.
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Day 55 |
Rest |
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Rest: We want you to really rest up for tomorrow's 10-miler, so there's no run
option today. Just rest! |
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Day 56 |
10-mile run |
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10-mile
run: If the weather is really hot on a day that you've scheduled a long run like
today, you may need to reduce the distance. In really hot weather, it's not safe
to try to exercise at the same levels as we normally do. |
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Day 57 |
Cross-train 30-45 minutes |
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Cross-train
30-45 minutes: There are still 4 more weeks in this program. So make sure you're
still enjoying your cross-training. If you aren't, switch to something new: the
rowing or cross-country ski machine, swimming, running in the water, or bicycling.
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Day 58 |
Rest |
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Rest: Take today completely off. Rent some videos, pick up some junk food and
a couple of sixpacks, and -- oops, got a little carried away there. Anyway, take
today off. |
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Day 59 |
4-mile run |
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4-mile run: You can do this one at a fairly good pace. But don't get carried away
either; this is not a speed day. Keep the level of effort moderate. |
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Day 60 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Have a nice rest. Don't do much today. Maybe a 30-minute
run, if you feel like it. Hydrate too! |
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Day 61 |
4-mile run |
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4-mile run: Go for a nice run. Maybe find a running partner and go during lunch.
You're in maintenance mode -- that is, today is not designed to improve your level
of conditioning, but just to keep what you've got. |
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Day
62 |
Rest |
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Rest: No running or cross-training today. Tomorrow is your longest run of the
week. We want you to be well rested for it. Drink a lot of water (do several 8-ounce
water-glass presses during the course of the day!) |
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Day
63 |
11-mile run |
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11-mile
run: Each of these weekly long runs may be the longest run you've ever done in
your life. So just go at any easy pace. And take 1-2 minute walk breaks whenever
you need to. |
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Day 64 |
Cross-train 60 minutes |
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Cross-train
60 minutes: Go to that indoor cycling class again or try another class format
for your cardio work -- group exercise can be very motivating. But don't go too
hard; you've got speedwork tomorrow! |
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Day 65 |
Rest |
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Rest: Really rest. Don't decide to clean your entire house just because you're
not running. |
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Day 66 |
Easy 4-mile run |
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4-mile
run: Take a nice easy 4-miler today. You'll get another long run in a few days,
so today, just do the distance at a comfortable pace. |
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Day 67 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: Have a nice rest. Don't do much today. Maybe a 30-minute
run, if you feel like it. Hydrate too! |
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Day 68 |
4-mile run |
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4-mile run: This is a run for pleasure and maintenance, to keep what you've gained
in your training program up to now. Treat yourself to the most beautiful running
route you know. |
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Day 69 |
Rest |
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Rest: Tomorrow you'll do 12 miles. So let yourself rest up today. |
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Day 70 |
12-mile run |
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12-mile
run: It's quite possible that you'll go over some hills in the course of your
12 miles. So here are some tips: don't lean into the hill. Keep your head up;
maintain your good running posture. Try to keep a smooth stride even when you
get tired. At the top of the hill, let gravity help carry you down, but don't
let your form go out the window -- keep it under control. |
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Day 71 |
Cross-train 60 minutes or rest |
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Cross-train
60 minutes or rest: Do something aerobic (canoeing? kayaking? snowshoeing? --
use your imagination!) for 60 minutes. Or you can just take the day off.
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Day 72 |
Rest |
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Rest: Yoga is a great activity for your rest days, as long as you're not taking
too high-level a class. Yoga helps you relax and improves your flexibility and
focus skills. It can even teach you how to breathe more effectively. |
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Day 73 |
4-mile easy run |
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4-mile
run: Make it an easy 4-miler. Cover the distance without worrying how fast you
do it. Don't even wear a watch! |
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Day 74 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: You can either take the day off completely, or go for an
easy run. If you're tired from yesterday, take the day off. If you opt for the
run, don't turn it into a hard workout. |
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Day 75 |
4-mile easy run |
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4-mile
easy run: You've got a week and a half to go. Go run for an 4 miles. Make sure
it's pretty too! |
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Day 76 |
Day off |
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Day off: Hey, it's a rest day! You're doing great. Enjoy the reward! |
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Day 77 |
13-mile run |
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13-mile
run: This is your last long run before the half-marathon itself. Remember to keep
the pace easy. You should be able to keep up a conversation with your buddy the
whole time. (Most of us would prefer to run with a buddy for a 13-miler!) Keep
taking your walk breaks as necessary. |
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Day 78 |
Cross-train 45 minutes |
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Cross-train
45 minutes: For today's cross-training workout, pick an activity you've done before.
You're getting close to race week, so let's not take any undue chances by trying
something brand-new. Do something your muscles are already familiar with to reduce
the risk of injury. |
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Day 79 |
Rest or easy 30-minute run |
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Rest
or easy 30-minute run: You may find yourself getting tense or nervous as the race
approaches. If so, do an easy run today to help relieve some of the tension.
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Day 80 |
3-mile run |
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3-mile run: We're cutting back ("tapering") as we get closer to the
big event. Today, run 3 miles at your usual easy pace. |
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Day 81 |
Day off or easy 30-minute run |
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Day
off or easy 30-minute run: As we get closer to race day, you should start to conserve
your energy. So feel free to rest today if you're feeling tired. |
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Day 82 |
Cross-train 30-40 minutes |
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Cross-train
30-40 minutes: Do something aerobic, and again, make it something you've done
before. Take it easy -- after all, you have a race in 2 days. |
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Day 83 |
Rest or easy 20-30 minute run |
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Rest
or easy 20-30 minute run: Tomorrow is the big day -- the half-marathon. Get all
your clothing, gear, shoes, energy bars and drinks, etc. ready tonight! You can
rest completely today, or go for a short 20-30 minute run to limber up and calm
down. |
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Day 84 |
HALF-MARATHON |
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Half-marathon:
Congratulations -- you've worked hard and you're well trained. Have a great race
and have fun! |