Gearing up for a half marathon?
Mike Zieminski, a NYC-based master trainer and home wellness manager at Technogym, shares this 12-week training schedule that will get you half-marathon ready. Before embarking, you should already have at least two months of running behind you, doing 8-10 miles a week, he says. And remember: “Stretching is a must.”
WEEK 1
Mon: OFF
Tues: 2.5 miles
Wed: Cross training, 30-45 minutes
Thurs: 3 miles
Fri: OFF
Sat: 3 miles
Sun: 4 miles (slow run at “conversational” pace)
WEEK 2
Mon: OFF
Tues: 3 miles
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Friday: OFF
Sat: 3 miles
Sun: 5 miles (slow run)
WEEK 3
Mon: OFF
Tues: 4 miles (with hills)
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 6 miles (slow run)
WEEK 4
Mon: OFF
Tues: 4 miles (with hills)
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 7 miles (slow run)
WEEK 5
Mon: OFF
Tues: 4 miles (run at 5K-10K pace)
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 8 miles (slow run)
WEEK 6
Mon: OFF
Tues: 4 miles (run at 5K-10K pace)
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 9 miles (slow run)
WEEK 7
Mon: OFF
Tues: 5 miles
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 10 miles (slow run)
WEEK 8
Mon: OFF
Tues: 4 miles (with hills)
Wed: Cross training, 30-45 minutes
Thurs: 3 miles
Fri: OFF
Sat: 3 miles
Sun: 11 miles (slow run)
WEEK 9
Mon: OFF
Tues: 4 miles (5K-10K pace)
Wed: Cross training, 30-45 minutes
Thurs: 4 miles
Fri: OFF
Sat: 3 miles
Sun: 12 miles (slow run)
WEEK 10
Mon: OFF
Tues: 2 miles
Wed: Cross training, 30-45 minutes
Thurs: 3 miles
Fri: OFF
Sat: Cross training, 30-45 minutes
Sun: 8 miles
WEEK 11
Mon: OFF
Tues: 2 miles
Wed: Cross training, 30-45 minutes
Thurs: 3 miles
Fri: OFF
Sat: Cross training, 30-45 minutes
Sun: 5 miles
WEEK 12
Mon: OFF
Tues: 2 miles
Wed: Cross training, 30-45 minutes
Thurs: 20-minute easy run
Fri: OFF
Sat: 20-minute easy run
Sun: Race day!
