Here’s a training program from HalfMarathons.net
Designed for beginners and even experienced runners who wish to take extra time with their training, this 18-week training plan allows you to run four days per week and achieve your long run gains in a more gradual manner.
This plan is much like our 16-week training plan – in fact, it’s virtually the same plan, with two extra weeks added in, as well as some slight changes to the long runs. You’ll alternate between adding a mile each week to your long runs, and repeating it the next week.
Bear in mind that you can always run the miles below using a one-to-one run-walk pace (run for one minute, walk for one minute, etc.). Or you can use a method like Jeff Galloway’s Run-Walk-Run, in which you run for three minutes, walk for one minute, and so on.
Use your shorter, mid-week runs for building up your speed and ability to run shorter distances in better times, while using your longer weekend runs to build up your endurance and ability to lengthen your miles more slowly.
18-Week Training Plan for a Sunday race:
|1||off||3 miles||off||3 miles||off||3 miles||3 miles|
|2||off||3 miles||off||3 miles||off||3 miles||4 miles|
|3||off||4 miles||off||4 miles||off||3 miles||5 miles|
|4||off||4 miles||off||4 miles||off||3 miles||5 miles|
|5||off||5 miles||off||5 miles||off||2-3 miles||6 miles|
|6||off||5 miles||off||5 miles||off||2-3 miles||6 miles|
|7||off||6 miles||off||4 miles||off||2-3 miles||7 miles|
|8||off||6 miles||off||4 miles||off||2-3 miles||7 miles|
|9||off||5-6 miles||off||4-5 miles||off||2-3 miles||8 miles|
|10||off||5-6 miles||off||4-5 miles||off||2-3 miles||8 miles|
|11||off||6 miles||off||5 miles||off||2 miles||9 miles|
|12||off||6 miles||off||5 miles||off||2 miles||9 miles|
|13||off||5-6 miles||off||4-5 miles||off||2 miles||10 miles|
|14||off||5-6 miles||off||4-5 miles||off||2 miles||10 miles|
|15||off||5-6 miles||off||4-5 miles||off||3 miles||11 miles|
|16||off||5-6 miles||off||4-5 miles||off||2 miles||12 miles|
|17||off||5-6 miles||off||4-5 miles||off||3 miles||6 miles|
|18||off||4-5 miles||off||4-5 miles||off||2 miles||13.1 miles!|
CBHM Finish Line!!
Consider cross-training on the days you don’t run — anything from strength training to walking a few miles, which will provide the cardiovascular benefits without the pounding impact that running can cause.
For more great running tips please visit: HalfMarathon.net