The Half Marathon Program

Okay, this isn't "the" half-marathon program as much as it is "a" half-marathon program.  Depending on the event that you're planning on taking part in you should be starting to follow a plan by now (assuming you want to finish healthy and enjoy the experience).  I know a guy (okay, it was me), who ran his first marathon without training properly....an awful way to spend a morning, and I paid for it every time I had to climb or descend stairs for the following week.

As stated, this is a good "suggested" plan, we're all coming at this with different fitness and experience.  Do what works for you....

Sun	Mon	Tues	Wed	Thurs	Fri	Sat
Week 1	7km/4.5mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	3km/2mi steady run	6km/4mi steady run	off	3km/2mi steady easy run
Week 2	7km/4.5mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	3km/2mi steady run	4km/2.5mi steady run	off	3km/2mi steady easy run
Week 3	7km/4.5mi long, slow run run 10 min/ walk 1 min	off	3km/2mi steady run	4km/2.5mi steady run	3km/2mi steady run	off	4km/2.5mi steady easy run
Week 4	9km/5.5mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	3km/2mi steady run	3km/2mi steady run	off	3km/2mi steady easy run
Week 5	9km/5.5mi long, slow run run 10 min/ walk 1 min	off	5km/3mi steady run	3 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	4km/2.5mi steady run	off	3km/2mi steady easy run
Week 6	10km/6mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	4 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	5 km/3mi steady run	off	3km/2mi steady easy run
Week 7	10km/6mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	5 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	5 km/3mi steady run	off	4km/2.5mi steady easy run
Week 8	12km/7.5mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	6 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	6km/4mi steady run	off	4km/2.5mi steady easy run
Week 9	14km/9mi long, slow run run 10 min/ walk 1 min	off	4km/2.5mi steady run	7 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	6km/4mi steady run	off	5km/3mi steady easy run
Week 10	16km/10mi long, slow run run 10 min/ walk 1 min	off	5km/3mi steady run	8 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	7km/4.5mi steady run	off	5km/3mi steady easy run
Week 11	16km/10mi long, slow run run 10 min/ walk 1 min	off	5km/3mi steady run	9 hills 85% Effort 3 km/2mi warm-up 3 km/2mi cool-down	7km/4.5mi steady run	off	6km/4mi steady easy run
Week 12	12km/7.5mi long, slow run run 10 min/ walk 1 min	off	5km/3mi steady run	6km/4mi steady run	8km/5mi steady run	off	6km/4mi steady easy run
Week 13	18km/11mi long, slow run run 10 min/ walk 1 min	off	6km/4mi steady run	4km/2.5mi steady run	8km/5mi steady run	off	6km/4mi steady easy run
Week 14	18km/11mi long, slow run run 10 min/ walk 1 min	off	6km/4mi steady run	3km/2mi fartlek	8km/5mi steady run	off	6km/4mi steady easy run
Week 15	20km/12.5mi long, slow run run 10 min/ walk 1 min	off	6km/4mi steady run	4km/2.5mi fartlek	8km/5mi steady run	off	6km/4mi steady easy run
Week 16	6km/4.5mi long, slow run run 10 min/ walk 1 min	off	10km/6mi steady run	6km/4mi steady run	off	off	3km/2mi steady easy run
FINALE!	21 km RACE DAY!