Esra'nın Sağlıklı Yaşam Günlüğü: HOW TO RUN A HALF MARATON

Week 1

Monday – Rest. Rest is an important part of any training program.
Tuesday – Run 2 miles easy. Run at an easy “conversational” pace.
Wednesday – Run 3 miles easy. Run at an easy pace.
Thursday – Rest or cross train. Rest or engage in a non-running activity.Friday – Run 2 miles easy.
Saturday – Run 3 miles easy.
Sunday – Run 4 miles easy.

Monday – Rest. This program uses Monday as a rest day, because Sunday is your longest run of the week. You can adjust this to meet your needs, but take off the day after your longest weekly run.
Tuesday – Run 4 miles easy. You add a quarter mile to your previous longest run. You will make some additional increases later in the program.
Wednesday – Run 3 miles easy.
Thursday – Rest or cross train.
Friday – Run 4 miles easy.
Saturday – Run 2 miles easy.
Sunday – Run 5 miles easy. Another small increase for this workout.

Monday – Rest
Tuesday – Run 5 miles easy.
Wednesday – Run 3 miles easy.
Thursday – Rest or cross train.
Friday – Run 4 miles easy.
Saturday – Run 3 miles easy.
Sunday – Run 6 miles easy. You make another increase in mileage here. Keep your pace easy. You should feel fairly comfortable and be able to carry on a conversation.

Week 4

Monday – Rest
Tuesday – Run 5 miles easy.
Wednesday – Run 3 miles easy.
Thursday – Rest or cross train.
Friday – Run 4 miles easy.
Saturday – Run 3 miles easy.
Sunday – Run 7 miles easy. You are running more than half of the ½ marathon now.

Monday - Rest
Tuesday - Run 6 miles easy.
Wednesday - Run 3 miles easy.
Thursday - Rest or cross train.
Friday - Run 4 miles easy.
Saturday - Run 3 miles easy.
Sunday - Run 13 miles easy. This will be your longest training run. After this run you will have the fitness and confidence to strongly finish the half marathon. You will begin to reduce your mileage or “taper” for the race, after this workout.