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Novice Training Summary
Week Mon Tues Wed Thur Fri Sat Sun Total
1 2 2 3 OFF 2 3 3 15
2 OFF 3 3 2 3 3 2 16
3 OFF 3 2 4 3 3 3 18
4 4 3 3 OFF 4 3 4 21
5 3 4 3 4 OFF 3 5 22
Hills Med Effort
6 OFF 4.5 3 5 4 3 5 24.5
Hills Med Effort
7 3 4.5 OFF 5 4 4 6 26.5
Hills Med Effort
8 3 5 4 5 OFF 4 6 27
Hills Med Effort Med Effort
9 4 5 4 6-7 OFF 3 5K-10K 30-34
Hills Race
10 4 4 6 5 5 5 6 35
Speed Med Effort
11 5 5 5 4 7 4 5K-10K 36-38
OR OFF Race
12 4 6 6 5 5-6 5 8-10 39-42
Speed Med Effort
13 5 6 5 5 7 OFF 10 38
Speed Med Effort
14 5 OFF 5 4 5 4 6 29
Speed
15 4 2 3 1-2 2 RACE
Novice Half Marathon Training Program
DAY/WEEK TODAY’S DESCRIPTION REMEMBER WEEKLY
WORKOUT MILES
WEEK 1 2 miles easy Welcome to Day One of the Novice Don’t stop on your run
– Try to run Garry Bjorklund Half Marathon if you’re getting tired.
Monday, the whole Training Program. We’ll kick the Go slower or take a
March 8 way. Take program off with an easy two mile walking break instead of
short run. coming to a complete
walking stop. The most
breaks if March is going to be a “building” important aspect of the
necessary. month. We won’t attempt any speed Novice training program
or strength work until you have is to complete the run as
developed your aerobic base. By best you can.
aerobic base I just mean your
endurance. As you progress in the Feel free to tailor your
training you’ll develop stronger legs training though. Just
and lungs and you’ll be able to run because the schedule
longer and further. says that you need to
run xx miles on one day
This month, you’ll make running a does not mean that you
part of your daily routine. You’re can’t make some
making your workout the most adjustments to suit your
enjoyable part of your day! lifestyle.
You must be the one to
decide if the workout or
run is too much or not
enough. We don’t want
you to follow a program
and get injured. We
want you to get to the
start healthy and ready
to run. Use this
program as a template -
you can follow it to the
letter, or simply use it as
a guide. You be the
judge!
Tuesday, 2 miles easy Find a familiar route for your runs.
March 9 – Try to run Use this same route for several days
the whole and if you’re taking walking breaks,
way but try to run a little further each day
walking until you can run the whole distance.
breaks are Don’t be discouraged if you have to
ok. walk on the run for a few weeks. If
you are new to running, it’ll take a
little time to build your endurance.
Be patient!
Wednesday, 3 miles easy We’ll slowly build up your running Your legs will start to
March 10 miles over the next several weeks. feel stronger as you
build muscles.
Enjoy your 3 mile run today.
Thursday, OFF Give yourself a pat on the back for Rest days are an
Novice Half Marathon Training Program
March 11 completing your first three days of important element of
training! Take a walk and enjoy the training. The rest day
day. allows tired muscles to
get the full affect of
training. If you are tired
all the time, your
improvement will
stagnate.
Friday, 2 miles easy You should feel rested after your day Make it a point to start
March 12 off. Don’t worry about speed on doing crunches and
these runs. abdominal exercises
several times a week. A
strong core helps you
keep your form when
you are tired in a race.
Strong abdominal
muscles also help to
keep side stitches at bay.
Saturday, 3 miles easy Pay attention to your pace on this How are your shoes
March 13 run. You should be able to hold a feeling? Now is the time
conversation during the run. If you to figure out if you have
are getting tired or winded, slow the right shoes for you.
down or take a walking break. If your shoes are not
feeling comfortable, go
to your local running
store and ask one of the
experts there to fit you.
Sunday, 3 miles easy Be patient with your runs over the 15 miles
March 14 weeks. Your mileage will increase
slowly but the gradual process is the
most effective way to train.
Congratulations on completing your
first week of training!
WEEK 2 OFF Take a day off and go for a walk or do It’s just fine to cross
some light cross training. train during this
Monday, program. Just don’t
March 15 substitute cross training
for your run. Some
excellent forms of cross
training are: swimming,
biking, and using an
elliptical trainer. These
exercises will also
improve your aerobic
base. Also, strength
training and stretching
are important for every
runner no matter what
his or her ability.
Tuesday, 3 miles easy Consistency in training is the key to a Even just running a few
March 16 successful race. If you want to race miles a day will help
13.1 miles you have to run on an prepare you for racing.
Novice Half Marathon Training Program
almost daily basis to prepare yourself. The consistency –
It’s as simple as that. getting out there several
times a week – is what
will allow you to
improve.
Wednesday, 3 miles easy Hopefully, you’re starting to feel
March 17 good on your daily runs and your run
is becoming a key part of your day.
Thursday, 2 miles easy We’re still running an easy pace but Don’t be alarmed about
March 18 you’ll notice that this week there is no not having a day off. As
day off. you build your
endurance you’ll notice
that your body can
handle more and more
training and you won’t
feel as tired – in fact,
you’ll feel more
energized as you get in
better shape.
Friday, 3 miles easy You know you can do this – just an
March 19 easy 3 mile run today. So just walk
out the door, put one foot in front of
the other, and the next thing you
know, you’re done!
Saturday, 3 miles easy Try a different route today. Go to a Remember to try to
March 20 park or another neighborhood. incorporate some
Running in different areas adds crunches or abdominal
freshness to your routine. exercises into your days.
Sunday, 2 miles easy You’ve increased your mileage this It doesn’t matter if 16 miles
March 21 week to 16 miles! Congratulations. you’ve walked/run each
day. The important
thing is that you’ve
gotten out there and
done it. Great job!
WEEK 3 OFF Enjoy the day today. You’ve earned a Most runners keep a
rest day. Take some time to think running “log.” That can
Monday, about your goals for the half be as simple as a
March 22 marathon. Write some of these calendar where the
thoughts and goals down and you day’s runs are recorded,
can refer back to them over the weeks to a complex
leading up to your race. spreadsheet on the
computer where you can
record progress by using
charts.
You can even print out
this schedule and make
notes on it stating how
you felt, what the
weather was like, who
you ran with, etc. It’s a
great way to keep track
Novice Half Marathon Training Program
of your progress or even
to pinpoint why
something might not be
going quite right.
Tuesday, 3 miles easy By now you should be able to run the
March 23 entire distance. But don’t worry if
walking is still part of your routine. If
you need to walk, that’s fine! Just
keep it up and eventually your
endurance will improve. As long as
you’re completing your workouts and
going the entire distance you’ll stay
on track for a great half marathon.
Wednesday, 2 miles easy 2 miles is a breeze for you now! Keep
March 24 the pace easy and enjoy.
Thursday, 4 miles easy This is our longest run to date. We’ll Timing yourself on some
March 25 – Do your slowly increase this long run until we of your runs is a good
best to run build up to 10 miles. If you have a way to benchmark your
the entire measured 2-mile course, use that and progress. For instance, if
distance. do it twice. you time yourself on
your run today (even if
you walk some) you’ll
see how far you’ve come
when you time yourself
several weeks later.
Don’t push though!
Keep your pace easy.
Your improvement will
be a natural progression.
Friday, 3 miles easy Take it easy today. It’s normal for
March 26 your legs to feel tired after tackling a
new distance.
Saturday, 3 miles easy Think positive thoughts on your run Drink lots of fluids each
March 27 today! You’ve almost completed 3 day. Fluids will keep
weeks of training. Way to go. you hydrated and flush
out any toxins.
Sunday, 3 miles easy As you’re running pay attention to Try to keep your body 18 miles
March 28 your form today. How are your arms as relaxed as possible.
swinging? Are you carrying them The more tensed up you
high and swinging them back and are, the more tired you’ll
forth across your chest. It’s more become. Even your face
efficient if you can try to keep the should be relaxed. If
cross swing to a minimum. Everyone you watch elite runners
has a different style but arms, ideally train or race you’ll see
should be bent 90 degrees at the that even when they are
elbow. And your hands should not running at top speeds
be crossing or swinging over the they look very relaxed.
midpoint of your torso as you run.
Don’t clench your fists. Pretend that
you’re holding a potato chip between
Novice Half Marathon Training Program
your thumb and middle finger.
WEEK 4 4 miles easy Your easy 2 mile days are over. You
should try to jog the 4 miles without
Monday, stopping to walk.
March 29
Tuesday, 3 miles easy Remember to do your crunches and Walking is a form of
March 30 cross train in addition to your run. cross training too!
Wednesday, 3 miles easy Your body is getting stronger each
March 31 day. If you’ve been keeping a log,
look back at your first week and see
how you’ve improved. You’ll be
surprised!
Thursday, OFF You’re getting close to the end of
April 1 your “building” phase. You should
feel good that you’re now able to
handle 3- or 4-milers regularly.
Enjoy your day off. Go for a walk if
it’s a nice day and feel good about all
that you’ve accomplished so far.
Friday, 4 miles easy Take it easy during today’s 4-miler.
April 2 Remember that short runs are build
up runs. All these short runs add
miles to your ultimate goal.
Saturday, 3 miles easy Your 3 mile run today should get Find a friend to join you
April 3 your legs ready for another 4-miler on some of your runs.
tomorrow. Take it easy and enjoy. Having a buddy will
keep you both
motivated and get you
out the door.
Sunday, 4 miles easy You’ve completed 21 miles this week! It’s common to feel 21 miles
April 4 If you haven’t already you will start energized as you get
noticing a change in muscle tone in more fit. You’ve
your legs and an improvement in probably noticed that
your endurance. you are sleeping better
also.
WEEK 5 3 miles easy This week we’ll start adding some Keep the pace
strength workouts to your program. conversational on your
Monday, We’ll do this by running hills. These easy days.
April 5 workouts will be preceded by an easy
day and followed, usually, by one or
two easy days.
Today, on your 3-mile run, try to find
a hill that’s about 200 meters long
(imagine the distance of ½ a lap
around a high school track). This will
be the hill you will use tomorrow for
Novice Half Marathon Training Program
your workout.
Tuesday, 4 miles total This is your first “hill” workout. This Your hill workouts will
April 6 type of “resistance running” will give improve your leg
hill repeats you strength and stamina. Hill strength and will also
repeats allow you to use your own increase your aerobic
body and gravity to get an excellent threshold. The higher
strength workout in. your aerobic threshold,
the faster you’ll be able
You found your hill yesterday so to race.
you’re ready to go. Jog easy for 15
minutes first. This is your “warm Don’t forget your warm
up.” Finish your warm up at the up and cool down. The
bottom of your hill. Now, start warm up loosens and
charging up the hill. Get up on your warms up your muscles
toes and lean slightly forward. Use and the cool down helps
your arms. Don’t stop when you your muscles relax and
reach the top! Run just a little over brings your heart rate
the top. down gradually.
Your workout today is to do 4 hill
repeats.
Jog for an easy 15 minutes afterward.
Wednesday, 3 miles very Keep this run very easy. You’ve just Your legs may feel even
April 7 easy done your first workout so your legs more sore the second
will probably be a bit sore. day after a workout.
Don’t worry! It will get
less and less noticeable
as you get in better
shape.
Thursday, 4 miles Challenge yourself a bit. The overall It’s important to have
April 8 medium run should be easy but see if you can some runs that put you a
effort push part of your run a bit faster than little out of your comfort
your normal training pace. Stick to zone. This is another
flat terrain. way to increase your
lactate threshold.
And don’t worry if you’re timing
yourself and you find that, although
you feel like you’re pushing harder,
your overall time is the same as it
usually is. Your legs are getting used
to the intensity of a hill repeat
workout.
Friday, OFF Take it easy today. You’ve had two
April 9 excellent “stress,” or workout days
where you’ve pushed your body a bit
harder than normal.
Saturday, 3 miles easy Remember to stay hydrated each and Visit
April 10 every day. Drink plenty of fluids www.us.powerade.com
especially now that you’re doing for more information on
some harder workouts. The Garry this energy drink.
Novice Half Marathon Training Program
Bjorklund Half Marathon will have
POWERADE ION4 on the course. It’s
a good idea to drink this in training
so you get used to it.
Sunday, 5 miles very Find a friend to accompany you if Don’t wear a watch on 22 miles
April 11 easy you haven’t already formed groups to all your runs. On your
run with. Let your legs recover from easy days, find some
long run your big week and don’t forget to different routes and
keep hydrating! don’t time yourself.
Easy days are just as
This is your first long run. You’ll be important as “stress”
doing most of your long runs on days.
Sundays unless you are racing.
However, if it works better into your
schedule to do your long run on
Saturday, do it. Feel free to juggle the
days so that this schedule is
manageable for you. Just remember
to keep things easier before and after
any harder or longer efforts.
WEEK 6 OFF You deserve a rest! You’ve had a Don’t forget to keep up
very big week. Hopefully, you feel with your abdominal
Monday, good. It’s normal to feel tired and exercises.
April 12 have a little bit of soreness. Don’t
worry! Do some light stretching and
go for a walk.
Tuesday, 4.5 miles Use the same hill you used last week Don’t forget your warm
April 13 total but try to do 5 repetitions on the hill. up and cool down!
hill repeats
Wednesday, 3 miles very We’re going to start gradually
April 14 easy increasing your miles now that you’re
getting used to some harder work.
Today though, enjoy your 3 mile run!
Thursday, 5 miles easy We’ll start adding a couple of these 5- The hardest part of these
April 15 milers (or longer) runs per week. mid-week longer runs is
Don’t worry about time on these runs. finding the time to do
them. If you can, you
might want to run in the
morning. That way you
don’t have to worry
about missing a day if
something comes up
later at work or home.
Friday, 4 miles easy 4 miles should feel pretty easy now.
April 16 Remember that the miles will get
easier as your body gets in shape.
Saturday, 3 miles easy Your 3 mile run today should get
April 17 your legs ready for your 5 mile
medium paced run tomorrow.
5 miles Go with a medium pace on this run. Stay hydrated during 24.5 miles
Novice Half Marathon Training Program
Sunday, Don’t go out too fast. Start out at the day and remember
April 18 medium your normal training pace for 10 to 15 to drink water and other
effort minutes and gradually pick it up. fluids throughout the
The pace is entirely up to you. If you day and not just before
feel that you are pushing just a little and after your runs.
bit harder than your normal training
pace, that’s great! That’s our goal
today. You can keep up this pace for
a few minutes or a few miles. It’s up
to you! Your last part of the run
should be an easy 10 to 15 minute
short jog.
WEEK 7 3 miles easy You’ve got six weeks under your belt!
Look back at your first week and
Monday, congratulate yourself on how far
April 19 you’ve come.
Tuesday, 4.5 miles Use the same hill as your previous You are getting stronger
April 20 total week and work up to 6 repetitions. now and your legs can
handle more work.
hill repeats
Wednesday, OFF Enjoy your day off! We’re almost Days off help you
April 21 half-way through our training now. recover both mentally
You’re doing great! and physically. When
you are working hard
you mind needs a break.
Look forward to your
days off and don’t feel
compelled to over-
exercise on those days.
You should go for a
walk or just get some
other things done that
you haven’t had time to
do because you’ve been
training so hard!
Thursday, 5 miles Do the same type of run you did last Don’t be discouraged if
April 22 medium week. You may want to use a watch you don’t see
effort and time yourself on these runs. That improvement each
way you can get a “benchmark” and week. Sometimes you
record your improvement each week. might see the same time
or even a slower time
from week to week.
This is normal. Your
progress can be seen
over weeks, not just day-
to-day.
Friday, 4 miles easy Good job on your 5-miler yesterday.
April 23 Today, take it easy. Visualize
yourself on the Garry Bjorklund
course. Relax, think positively, and
most of all, enjoy!
Novice Half Marathon Training Program
Saturday, 4 miles easy We’ll do another 4-miler today. Running on trails or soft
April 24 Tomorrow we’ll be adding another surfaces is easier on
mile to your long run. your legs.
Sunday, 6 miles easy Keep it easy today. You should easily 26.5 miles
April 25 be able to cover six miles now
long run without stopping if you keep your
pace nice and easy. Speed on this run
is not important. If you feel that you
are getting too tired to complete the
run just slow down or take a short
walking break.
WEEK 8 3 miles easy Good job on your long run yesterday.
For today’s 3 mile run, stick to one of
Monday, your favorite paths, and don’t forget
April 26 to think positive thoughts.
5 miles total We’re going to lengthen your hill Don’t forget your warm
Tuesday, workout. You can use the same hill up and cool down.
April 27 hill repeats and add 1 to 2 more reps or you can
find a hill that is a bit longer and try
4-6 reps on the longer hill. If you use
a longer hill, scale back on your pace
just a notch so that you can get to the
top and over and still continue with
more repeats.
Wednesday, 4 miles very Remember, you’re building a base of Short recovery runs after
April 28 easy miles so don’t shrug off today’s a hard workout or long
recovery run. Begin the run at a run will actually help
comfortable pace and stick with it. keep your muscles loose.
Thursday, 5 miles Start out at your normal pace and try
April 29 to run at least 2 to 3 miles of your run
medium a little faster than your normal
effort training pace. The last mile should be
an easy, conversational pace.
Friday, OFF All these short miles in your program
April 30 will build to your ultimate goal. Rest
is just as important.
Saturday, 4 miles easy You can do this! 4 miles is just a walk
May 1 in the park now! This easy 4-miler
will get your legs ready for
tomorrow’s harder effort.
Sunday, 6 miles These medium paced runs simulate The medium paced runs 27 miles
May 2 what your race pace will feel like for will get your body
medium the half marathon. prepared for racing. It’s
effort good practice both
physically and mentally
so you know how you’ll
feel during the race.
WEEK 9 4 miles easy You ran 27 miles last week! It’s important to know
Congratulations! This week we are how you’ll feel
Novice Half Marathon Training Program
Monday, going to try to work in a race. Racing emotionally in a race
May 3 a few times during a training situation. Having a few
program will not only give you a races in a training
good gauge of your fitness but you’ll program will give you
know what it feels like to put on a the information you
race number and toe the line. We will need!
not cut back your regular training
miles as these races are merely
serving as another workout for you
now.
Tuesday, 5 miles Find a hilly course. During your run, We’re switching from
May 4 run harder going up the hills and hills to speed work and
stride fast down. This is a continuous this run is a good
hilly run so you won’t be stopping like you transition between the
continuous do with hill repetitions. You will be two.
run running at “harder than easy” effort
over hillier terrain. If your regular It’s important to
routes are already hilly – great! Keep incorporate some light
it up. Just remember to run a little stretching into your day
harder going up the hills. Striding as you add harder
fast down the hill will get your workouts into your
quadriceps muscles used to downhill schedule.
racing. If you train only on flat
terrain and your race has some rolling
hills, your legs will get fatigued. We
want you to be prepared to race the
whole 13.1 miles!
Remember to jog easy for 10 minutes
or so before you start your harder
running and then jog easy for about
10 minutes when you’re done.
Wednesday, 4 miles very Keep it light and easy today. You Remember to do some
May 5 easy may have some residual soreness light stretching. Stretch
after your hilly run yesterday. your calf muscles by
standing on a step. Put
your toes on the step
and drop your heel
down. This stretches the
Achilles tendons and the
calf muscles. When you
are running on hills or
doing hill repeats you’ll
notice that your calf
muscles get sorer. This
is because you are up on
your toes and really
using those muscles.
Thursday, 6–7 miles Increasing the distance of your long
May 6 easy runs during the week while still
incorporating challenging workouts
long run gets your legs stronger and improves
your endurance.
Novice Half Marathon Training Program
Friday, OFF Take the day before the day before
May 7 the race off. You want to feel sharp
for your race so this rest day and a
short run tomorrow will help you
accomplish that.
Saturday, 3 miles easy Keep this run very easy since you’ll If your race is on
May 8 be racing tomorrow. Saturday instead of
Sunday it’s okay to flip
flop or juggle your
workout days. Just try
to incorporate all the
week’s elements into
your week and also
remember to have an
easy day before and
after your race!
Sunday, 5K or 10K 5K or 10K race. Good luck and have If there are no races in 30-34 miles
May 9 race fun! Remember, move out of your your area, find a 5 mile
comfort zone. This is a race, not a route and run it harder
race or hard training run. Don’t start out too fast. than your medium
effort Remember to warm up and cool paced effort. Do a warm
down for 10 to 15 minutes. up and cool down as
well.
WEEK 10 4 miles very Good job at your race! How did you It’s good to have some
easy feel? Now you have a race under experience with “race
Monday, your belt and you’ve had a little logistics” before you get
May 10 exposure to a race environment. to your main event. By
that, I mean, you now
know what you need to
do before the race
(eating, sleeping, etc.).
You know what to
expect when you get to
the race (picking up
your race number, etc.).
If you know how to take
care of the details before
a race, you eliminate a
lot of anxiety that has
nothing to do with your
running! You don’t
want to have to worry
about all the little
details. Now you don’t
have to!
Tuesday, 4 miles easy Keep this run very easy again. Since
May 11 you just raced you will probably want
a few days of recovery. If you’re not
used to racing it can be a bit of a
shock to the system!
Wednesday, 6 miles total We’re done with hills now and we’ll This is a continuous run
May 12 with 6-8 move to a speed workout. Notice that so don’t stop between
Novice Half Marathon Training Program
pick ups. we’ve taken two easy days after the “pick ups.” Just do a
race. This gives your legs enough light jog or walk in
speed work time to recover so you’ll get the most between.
out of your workout.
On your run, do 6 to 8 “pick ups.” In
other words, as you’re running find
marks or landmarks along your
course (telephone poles, for example).
Run hard between each landmark.
Then jog easy for a few minutes in
between each hard effort. Your
landmarks should be approximately
¼ mile long or 2 minutes or so.
An example run could be – jog easy
for 15 minutes. Run hard from a
telephone pole to the next telephone
pole. Jog very easy until you reach
the next telephone pole. Repeat this 6
to 8 times. Then jog very easy for 15
minutes or so to cool down.
Thursday, 5 miles easy Keep it easy today. You might feel a Keep hydrating every
May 13 bit tired and maybe slightly sore after day. Be sure you’re
your speed workout yesterday. This drinking plenty of water
is normal! during the day. It’s a
good idea to drink an
energy or sports drink
before and after a harder
run – especially on those
warmer days when you
are sweating a lot.
Visit
www.ultimareplenisher.
com for more
information.
Friday, 5 miles We’ve got another good effort day
May 14 today. Having two or more days like
medium this during the week not only gets
effort you fit but it trains your body to
perform when you are a bit tired.
Saturday, 5 miles very Good job on yesterday’s 5-miler. Call
May 15 easy a friend and have a very easy run
today.
Sunday, 6 miles Have a nice relaxing run today. If 35 miles
May 16 you plan to use energy gels during
long run your half marathon you might want
to start practicing using them on these
long runs. Remember to have some
water with you when you use the
gels.
Novice Half Marathon Training Program
You’ve hit your third 30+ mile week.
You are well on your way to running
a great half marathon! Would you
have believed you’d come this far
after that first 2-mile run? You’re
doing great!
WEEK 11 5 miles easy Try to find another 5K or 10K race
this weekend. Another “practice”
Monday, race will help you be ready for your
May 17 big day. We’re getting close!
Tuesday, 5 miles easy We’re doing longer runs now so your
May 18 efforts on your regular runs will be
easier.
Wednesday, 5 miles easy Since we’re racing this weekend, your
May 19 runs this week will all be at an easier
pace. You have been working hard
and building up for several weeks
now so having an easier paced week
is good medicine!
Thursday, 4 miles easy You’ll notice that we haven’t had too If you are feeling tired or
May 20 or OFF many “off” days. Consistency is the sore, do take a day off.
key to a strong race. However, if It’s better to nip a
you’re feeling tired, feel free to potential injury in the
jog/walk some of your runs on the bud than to keep
easier days. running just because
your schedule says to
run.
The same thing goes for
fatigue. If you are
feeling overly fatigued
and all of your runs
seem very hard, take a
day off. Don’t try to
“make up” the day you
missed. Just get back to
the schedule when you
feel ready.
Friday, 7 miles We’re building up your long runs and Keeping your longer
May 21 we don’t want to cut back for the runs at a very easy pace
long run race. The long run at this stage of won’t overly tire you. If
your training is just as important as you find that you are
the race this weekend. very tired after a long
run try to scale back the
pace a bit on your next
long run.
If you’d like to do this
longer run earlier in the
week so you’ll feel
Novice Half Marathon Training Program
fresher before your race,
feel free to do that! Just
juggle your days around
and remember, this race
coming up is nothing
more than another
training day so don’t
worry about the time
you run.
Saturday, 4 miles easy Take it easy today. Don’t do too
May 22 much yard work or be on your feet
too much. You want your legs to feel
fresh for the race tomorrow.
Sunday, 5K or 10K If you can’t find a race, do a hard 5 Time yourself at your 36-38 miles
May 23 race or hard miler on one of your measured race or on your run.
effort routes. You’ll want to be able to
see your time so you can
see how you’ve
improved over the
weeks.
WEEK 12 4 miles easy Take it easy so your legs will recover. Remember to keep
hydrated!
Monday,
May 24
Tuesday, 6 miles easy Keep up the distance but keep it easy. Bring some water or
May 25 You want your legs to recover after POWERADE ION4 with
your race. you.
Wednesday, 6 miles total You can use the same route you used
May 26 with pick previously or find a different course.
ups Just pick new landmarks or use your
watch and just do 1-2 minute pick
speed work ups, for example. A change of
scenery is good!
Thursday, 5 miles easy On these easy runs, pay attention to
May 27 your pace and form. How is your
breathing? Are you having trouble
talking? Slow down. Are your arms
swinging across your chest? Try to
keep your shoulders relaxed and your
arms swinging at your side. You use
much less energy when you stay
relaxed.
Friday, 5-6 miles Start out at a very easy pace and then On these runs you
May 28 slowly pick up your pace. Keep it up should feel like you’re in
medium and pay attention to your form. You a steady rhythm. If at
effort should feel controlled. any time you feel like
you can’t keep up the
pace or you notice your
form changing –
pumping your arms or
Novice Half Marathon Training Program
shuffling your feet more
– slow down! The speed
isn’t the important
element on these runs.
These runs are to train
your body to run a
quicker pace, but
“comfortably
uncomfortable.”
Saturday, 5 miles easy Another nice easy day. Enjoy!
May 29
Sunday, 8-10 miles Easy effort. Your main goal is to go This 8-10 miler is an 39-42 miles
May 30 the distance. You’ve only got three excellent time to practice
long run weeks left until your big day! You’re with your energy gels
ready! and drinks. Go out
before your run and
place your water bottle
or gel somewhere along
your course so you can
stop and pick it up along
the way. The important
thing though is not to
wait too long to drink.
Drink frequently.
WEEK 13 5 miles easy Hopefully, your run yesterday went If you’ve been doing any
well! We have less than 3 weeks until type of weight work,
Monday, race day. now is the time to take a
May 31 break from that. You do
not want to be overly
fatiguing your muscles
(upper body or legs).
It’s best to just
concentrate on running.
You can resume your
weightlifting after the
race.
Tuesday, 6 miles total You’ll want to keep up your speed
June 1 with pick work. Don’t cut back now!
ups.
speed work
Wednesday, 5 miles easy We’ll start cutting back on your miles
June 2 now so you’re nice and rested before
your race.
Thursday, 5 miles easy Keep your run today easy. Visualize
June 3 yourself along the Garry Bjorklund
course. Try to imagine how you’ll feel
and what you’ll think about as you
run. Picture when you’ll take your
drink and/or energy gel – at what
Novice Half Marathon Training Program
miles along the course. Study a
course map so you know when to
expect up hills and down hills.
Friday, 7 miles Remember to keep your first mile and
June 4 a half or so easy. Same goes for your
medium last mile.
effort
Saturday, OFF Take an enjoyable rest day. Enjoy this
June 5 late spring weather. Tomorrow you’ll
tackle your longest run of the
program.
Sunday, 10 miles This is your longest run. You can do Don’t worry about not 38 miles
June 6 easy it! Take friends with you or run with doing a long run of 13
a group. miles. The excitement
long run and adrenalin at the race
will carry you the final
three miles. Guaranteed!
WEEK 14 5 miles easy Great job on your long run! You’ve
done an unbelievable job.
Monday,
June 7
Tuesday, OFF Hooray! You’ve earned another day
June 8 off. Go out for a walk and let your
body absorb all the hard work you’ve
put in.
Wednesday, 5 miles easy During your run incorporate 6, 1-2
June 9 with some minute pick ups. Keep the pick ups
pick ups light. You should feel in control – not
like you’re running a hard sprint.
speed work
Thursday, 4 miles easy All your runs from here on out will be
June 10 at an easy effort, for the most part.
Friday, 5 miles easy We’re almost there. Keep it easy and
June 11 remember to do some light stretching.
Saturday, 4 miles easy Enjoy your 4-miler today. Try to run some of your
June 12 runs at the same time
your race will start (6:30
am). If you practice
running at that time, it
won’t be a shock to your
system when you get to
the starting line –
especially if you’re not a
morning person.
Sunday, 6 miles easy You can use this run as a “dress It’s not a good idea to 29 miles
June 13 rehearsal.” Wear the shorts, shirt, wear anything brand
and shoes you plan to wear during new to a race. You
Novice Half Marathon Training Program
the race. Make sure everything feels should try out
right. Will you wear sun glasses? everything before you
What socks will you wear? This is the race – not just your
time to make sure everything is going shoes. You don’t want
to feel right. to end up with
unexpected chafing or
uncomfortable shorts!
WEEK 15 4 miles easy RACE WEEK! You made it! You You can take a break
should be very proud of yourself. now from your
Monday, Even though this is a novice program abdominal exercises.
June 14 there is a lot of hard work involved Good job keeping up
and you’ve done it all. with those!
Tuesday, 2 miles easy It hardly seems worth it to get
June 15 dressed and head out the door for a 2-
miler, does it? It’s important though
for your legs to keep moving during
this taper week. You don’t want to
feel sluggish on Saturday.
Wednesday, 3 miles easy A nice 3-miler today. Keep up with Don’t worry too much
June 16 your visualization. If you’ve checked about what the weather
the weather reports start thinking will be like on race day.
about what you want to bring with The only reason you
you to the start of the race (for really need to check that
example, will you wear warm-ups, a is so that you can dress
long sleeved t-shirt, etc.). appropriately. If it’s
going to be hot, for
example, there’s nothing
you can do about it! So
don’t worry. You’ll just
tell yourself that you’ll
need to drink often
during the race! Don’t
worry about things that
are out of your control.
Thursday, 1-2 mile Just run enough to shake the legs out.
June 17 easy or walk A walk can substitute your run.
Friday, 2 miles easy Stretch lightly today. Enjoy the day Enjoy the race expo
June 18 but try not to be on your feet all day! today and take in the
Respect the fact that you’ve trained sights and sounds. It’s
hard and 13 miles is a long way. an exciting time. Read
You’re ready though! the race material in your
packet so you know
where to pick up the bus
to the start, where to
drop your sweat bag
before the start of the
race, etc. Have a nice
dinner at the Michelina’s
All-You-Can-Eat
spaghetti dinner at the
Novice Half Marathon Training Program
DECC. That evening,
you might want to lay
out what you are going
to wear before, during,
and after the race, and
attach your timing chip
to your shoe. Keep your
legs up and relax. Last
but not least, set your
alarm or get a wake up
call early enough so that
you have time to have a
light breakfast,
preferably 2 hours or so
before the start of the
race. Remember to
drink too!
Saturday, Garry RACE DAY!! You made it! Enjoy the If this is your first half
June 19 Bjorklund bus ride to the start with all your marathon, it’s nice to
Half fellow racers. It’s an atmosphere record a few thoughts
Marathon charged with energy. Once the gun about your experience in
goes off you know what to do. You’ve your running log. Years
spent 15 weeks preparing for this day. later, when you’re a
Enjoy it. I’m proud of you! seasoned veteran, you
can look back and
fondly remember your
first big race. You’ll
smile as all the sights,
sounds, and smells come
back to you.
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