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 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!