Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1
Stretch/
Strengthen
3.0 mile run
30 minutes of
cardio
3.0 mile run/
strengthen
Rest
2.0 mile run/
cross
4.0 mile run
2
Stretch/
Strengthen
3.0 mile run
30 minutes of
cardio
3.0 mile run/
strengthen
Rest
2.0 mile run/
cross
4.0 mile run
3
Stretch/
Strengthen
3.5 mile run
30 minutes of
cardio
3.5 mile run/
strengthen
Rest
2.0 mile run/
cross
5.0 mile run
4
Stretch/
Strengthen
3.5 mile run
40 minutes of
cardio
3.5 mile run/
strengthen
Rest
2.0 mile run/
cross
5.0 mile run
5
Stretch/
Strengthen
4.0 mile run
40 minutes of
cardio
4.0 mile run/
strengthen
Rest
2.0 mile run/
cross
6.0 mile run
6
Stretch/
Strengthen
4.0 mile run
40 minutes of
cardio
4.0 mile run/
strengthen
Rest
2.0 mile run/
cross
5K Race
7
Stretch/
Strengthen
4.5 mile run
50 minutes of
cardio
4.5 mile run/
strengthen
Rest
3.0 mile run/
cross
7.0 mile run
8
Stretch/
Strengthen
4.5 mile run
50 minutes of
cardio
4.5 mile run/
strengthen
Rest
3.0 mile run/
cross
8.0 mile run
9
Stretch/
Strengthen
5.0 mile run
50 minutes of
cardio
5.0 mile run/
strengthen
Rest
3.0 mile run/
cross
10K Race
10
Stretch/
Strengthen
5.0 mile run
60 minutes of
cardio
5.0 mile run/
strengthen
Rest
3.0 mile run/
cross
9.0 mile run
11
Stretch/
Strengthen
5.0 mile run
60 minutes of
cardio
5.0 mile run/
strengthen
Rest
3.0 mile run/
cross
10.0 mile run
12
Stretch/
Strengthen
4.0 mile run
60 minutes of
cardio
5.0 mile run/
strengthen
Rest
3.0 mile run/
cross
Half Marathon
IG | amandachristinafit
amandachristinafit@gmail.com
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1
Stretch/
Strengthen
1.0 mile run
30 minutes of
cardio
1.0 mile run/
strengthen
Rest Rest 1.0 mile run
2
Stretch/
Strengthen
1.5 mile run
30 minutes of
cardio
1.5 mile run/
strengthen
Rest Rest 1.5 mile run
3
Stretch/
Strengthen
2.0 mile run
30 minutes of
cardio
2.0 mile run/
strengthen
Rest Rest 2.0 mile run
4
Stretch/
Strengthen
2.5 mile run
40 minutes of
cardio
2.5 mile run/
strengthen
Rest Rest 2.5 mile run
IG | amandachristinafit
amandachristinafit@gmail.com
Stretching
This is so important! I didnt
stretch much when I was
training the second time and I
was as stiff as a board. I had no
flexibility. Not stretching
properly can lead to injury, and
the last thing you want to do is
train for something you cant do
because of an injury. Stretch
before your run, after, and
really dedicate some time on
Sundays to take care of your
muscles.

(Yoga classes, Youtube yoga or
stretching videos, PiYo.)

Strengthen
Building up your leg muscles will increase the
length of your stride, as well as your speed.

(Weightlifting, home leg workouts, T25.)
Cardio and Cross Training
Cardio will help your heart keep up with your
legs. This is what I need to focus on the most
with my running, because when I slow down it
is because I cant breathe, rather than my legs
being exhausted.

(Biking, swimming, walking, HIIT workouts,
TurboFire.)
I created this program using a combination of Hal
Higdons training schedule and a Half Marathon
training course I took in college.
The first time I signed up for a Half Marathon I
had never run more than a 5k. I was not a runner, I
had no idea what I was doing, I just knew that this
was something I wanted to do. If you are not yet
comfortable running three miles, use this page to
work up to three miles. Dont worry if you cant run
the whole time. Just cover the distance, whether
that means running, or a combination of running
and walking. You will get there.

If you have any questions about this Half Marathon
training program, or any of the additional workout
programs suggested, contact me at
amandachristinafit@gmail.com

Happy running!