Fillable Printable Half Marathon Training Program
Fillable Printable Half Marathon Training Program
Half Marathon Training Program
Hal Higdon's
Half Marathon Training Program
Half Marathon Training: Novice
Week Mon Tue Wed Thu Fri Sat Sun
1 Stretch &
Strengthen
3 m run
2 m run
or cross
3 m run +
strength
Rest 30 min
cross
4 m run
2 Stretch &
Strengthen
3 m run
2 m run
or cross
3 m run +
strength
Rest 30 min
cross
4 m run
3 Stretch &
Strengthen
3.5 m
run
2 m run
or cross
3.5 m run +
strength
Rest 40 min
cross
5 m run
4 Stretch &
Strengthen
3.5 m
run
2 m run
or cross
3.5 m run +
strength
Rest 40 min
cross
5 m run
5 Stretch &
Strengthen
4 m run
2 m run
or cross
4 m run +
strength
Rest 40 min
cross
6 m run
6 Stretch &
Strengthen
4 m run
2 m run
or cross
4 m run +
strength
Rest or
easy run
Rest
5-K Race
7 Stretch &
Strengthen
4.5 m
run
3 m run
or cross
4.5 m run +
strength
Rest 50 min
cross
7 m run
8 Stretch &
Strengthen
4.5 m
run
3 m run
or cross
4.5 m run Rest 50 min
cross
8 m run
9 Stretch &
Strengthen
5 m run
3 m run
or cross
5 m run +
strength
Rest or
easy run
Rest
10-K Race
10 Stretch &
Strengthen
5 m run
3 m run
or cross
5 m run +
strength
Rest 60 min
cross
9 m run
11 Stretch &
Strengthen
5 m run
3 m run
or cross
5 m run +
strength
Rest 60 min
cross
10 m run
12 Stretch &
Strengthen
4 m run
3 m run
or cross
2 m run Rest Rest
Half
Marathon
