Training for your first half!
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Stretch & strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
| 2 | Stretch & strengthen | 3 m run | 2 m run or cross | 3 m run + strength | Rest | 30 min cross | 4 m run |
| 3 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
| 4 | Stretch & strengthen | 3.5 m run | 2 m run or cross | 3.5 m run + strength | Rest | 40 min cross | 5 m run |
| 5 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest | 40 min cross | 6 m run |
| 6 | Stretch & strengthen | 4 m run | 2 m run or cross | 4 m run + strength | Rest or easy run | Rest | 5-K Race |
| 7 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.5 m run + strength | Rest | 50 min cross | 7 m run |
| 8 | Stretch & strengthen | 4.5 m run | 3 m run or cross | 4.4 m run + strength | Rest | 50 min cross | 8 m run |
| 9 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest or easy run | Rest | 10-K Race |
| 10 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 9 m run |
| 11 | Stretch & strengthen | 5 m run | 3 m run or cross | 5 m run + strength | Rest | 60 min cross | 10 m run |
| 12 | Stretch & strengthen | 4 m run | 3 m run or cross | 2 m run | Rest | Rest | Half Marathon |
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