Half-Marathon Training Program
			Intermediate Athlete
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Week Ending
Week 1	REST	3 mile run	5X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run	5 mile run Stretch / Weights	11-Apr
Week 2	REST	3 mile run	1 Mile Time Trial - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	6 mile run Stretch / Weights	18-Apr
Week 3	REST	3 mile run	30 minute tempo run Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	7 mile run Stretch / Weights	25-Apr
Week 4	REST	3.5 mile run	6X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run	5 mile run Stretch / Weights	2-May
Week 5	REST	3.5 mile run	35 minute tempo run - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run	7 mile run Stretch / Weights	9-May
Week 6	REST	3.5 mile run	1.5 Mile Time Trial - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	40 minute cross training	REST	5K race	16-May
Week 7	REST	3.5 mile run	3x800 @ 10k race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run	8 mile run Stretch / Weights	23-May
Week 8	REST	3.5 mile run	7X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run	6 mile run Stretch / Weights	30-May
Week 9	REST	4 mile run	40 minute tempo run - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	7 mile run Stretch / Weights	6-Jun
Week 10	REST	4 mile run	4x800 @ 10k race pace with 400 recovery joog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	8 mile run Stretch / Weights	13-Jun
Week 11	REST	4 mile run	40 minute tempo run - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	40 minute cross training	6-8 mile tempo	20-Jun
Week 12	REST	4.5 mile run	7X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	4 mile run (pace)	8 mile run Stretch / Weights	27-Jun
Week 13	REST	4.5 mile run	45 minute tempo run - Stretch/Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	4 mile run (pace)	9 mile run Stretch / Weights	4-Jul
Week 14	REST	4.5 mile run	2x1 Mile @ 10k race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	5 mile run (pace)	10 mile run Stretch / Weights	11-Jul
Week 15	REST	4.5 mile run	45 minute tempo run - Stretch/Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	5 mile run (pace)	9 mile run Stretch / Weights	18-Jul
Week 16	REST	5 mile run	8X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	REST	10K race	25-Jul
Week 17	REST	5 mile run	2 Mile Time Trial - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	5 mile run (pace)	10 mile run Stretch / Weights	1-Aug
Week 18	REST	5 mile run	5x800 @ 10k race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	5 mile run (pace)	11 mile run Stretch / Weights	8-Aug
Week 19	REST	5 mile run	50 minute tempo - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	10 mile run Stretch / Weights	15-Aug
Week 20	REST	4 mile run	9X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	12 mile run Stretch / Weights	22-Aug
Week 21	REST	5 mile run	3 Mile Time Trial - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	13 mile run	29-Aug
Week 22	REST	4 mile run	5x800 @ 10k race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	3 mile run (pace)	14 mile run	5-Sep
Week 23	REST	4 mile run	8X400 @ 5K race pace with 400 recovery jog (1m wu/cd) - Stretch / Weights	4-5 mile recovery run or 45 minute cross training	REST Stretch / Weights	5 mile run (pace)	8 mile run	12-Sep
Week 24	REST	4 mile run	3 mile run	REST	4-5 mile run	REST or 30 minute cross training	REST	19-Sep
	Race Day
	Terms/Definitions
	wu/cd=warm-up/cool-down
	Recovery Run=slow paced run at no more than 70% of Maximum Heart Rate or perceived effort.
	Pace Run=run at projected 1/2 marathon race pace
	Tempo Run=start with warmup (1/4 of total workout time), followed by a gradual buildup to a challenging but manageable pace or 85% of maximum Heart Rate
	workout time), then cool down (1/4 of total workout time).