Beginner Halfmarathon.pdf
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BLUEPRINT
Beginner Half-Marathon Training Program Listen to your body, stay positive and have fun
WEEK
1 2 3 4 5 6 7 8 9 10 11 12
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
25 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
40 min. cross-training
4 miles easy (run nonstop or 7 min. run/1 min. walk)
45 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
45 min. cross-training
4 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
25 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 7 min. run/ 1 min. walk)
44 Competitor April 2012
blueprint_april.indd 44
3/15/12 10:44 AM
Beginner Half-Marathon Training Program Listen to your body, stay positive and have fun
WEEK
1 2 3 4 5 6 7 8 9 10 11 12
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 3 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
25 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
2 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 5 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/1 min. walk)
40 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
40 min. cross-training
4 miles easy (run nonstop or 7 min. run/1 min. walk)
45 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
45 min. cross-training
4 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
35 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
25 min. cross-training
3 miles easy (run nonstop or 7 min. run/ 1 min. walk)
25 min. cross-training
2 miles easy (run nonstop or 7 min. run/ 1 min. walk)
44 Competitor April 2012
blueprint_april.indd 44
3/15/12 10:44 AM
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