Half Marathon Training Plan and Route Guide: Marin

The following schedule is suited for runners currently averaging 10 to 15 miles per week. Finding a running group to train with and/or a coaching is recommended to refine your personal needs.

WEEK 1

Base Build

Monday

Easy Run: 2-3 Miles

Tuesday

Strength Train: 20 Minutes plus XT 15 Minutes

Wednesday

Easy Run 4 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

4M+

See Map

Sunday

30 Minute Hike, XT or Rest

WEEK 2

Base Build

Monday

Easy Run: 2-3 Miles

Tuesday

Strength Train: 20 Minutes plus XT 20 Minutes

Wednesday

Easy Run 4 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

5M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 3

Base Build

Monday

Easy Run: 3-4 Miles

Tuesday

Strength Train: 30 Minutes plus XT 20 Minutes

Wednesday

Easy Run 4 Miles

Thursday

XT 45 Minutes

Friday

Rest Day

Saturday

6M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 4

Base Build

Monday

Easy Run: 3-4 Miles

Tuesday

Strength Train: 30 Minutes plus XT 20 Minutes

Wednesday

Easy Run 5 Miles

Thursday

XT 30 Minutes

Friday

Rest Day

Saturday

7M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 5

Build Up

Monday

Easy Run: 3-4 Miles

Tuesday

Strength Train: 30 Minutes plus XT 20 Minutes

Wednesday

Tempo Run 4 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

8M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 6

Build Up

Monday

Easy Run: 4 Miles

Tuesday

Strength Train: 30 Minutes plus XT 20 Minutes

Wednesday

Hill Repeats Run 4 Miles w/4X 1 Minute Repeats

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

8M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 7

Build Up

Monday

Easy Run: 4 Miles

Tuesday

Easy Run 3 Mile

Wednesday

Tempo Run 5 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

10M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 8

Base Build

Monday

Easy Run: 5 Miles

Tuesday

Strength Train: 40 Minutes plus XT 20 Minutes

Wednesday

Tempo Run 6 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

12M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 9

Build Peak

Monday

Easy Run: 4 Miles

Tuesday

Strength Train: 40 Minutes plus XT 20 Minutes

Wednesday

Tempo Run 5 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

12M

See Map

Sunday

Easy Hike, XT or Rest

WEEK 10

Taper

Monday

Easy Run: 4 Miles

Tuesday

Strength Train: 40 Minutes plus XT 20 Minutes

Wednesday

Tempo Run 5 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

8M+

See Map

Sunday

Easy Hike, XT or Rest

WEEK 11

Taper

Monday

Easy Run: 4 Miles

Tuesday

Strength Train: 40 Minutes plus XT 20 Minutes

Wednesday

Tempo Run 5 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

4M+

See Map

Sunday

Easy Hike, XT or Rest

Tuesday

XT or Easy Run 20 Min

Wednesday

Easy Run: 2-3 Miles

Saturday

RACE DAY!