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Personal Training Beginning a Running Program Changing Training Schedule Sequence Pace of Training Runs Speedwork Risks and Benefits Training on the Treadmill Training to Walk a Marathon Training for the Half Marathon Including Races in Your Training Marathon and Road Race Calendar Muscle Cramps Stomach Cramps, Nausea, Diarrhea Heat Illness	Frequently Asked Questions: Metric Version of Half-Marathon Training Schedules Kilometer Buildup Schedule (Schedule I Metric) Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total 1 6.5 Rest 5 Rest 6.5 Rest 5 23 2 6.5 Rest 6.5 Rest 6.5 Rest 5 24.5 3 8 Rest 6.5 Rest 6.5 Rest 5 26 4 5 Rest 5 Rest 5 Rest 5 20 5 8 Rest 5 5 5 Rest 5 28 6 9.5 Rest 5 5 5 Rest 5 29.5 7 9.5 Rest 5 6.5 5 Rest 6.5 32.5 8 5 Rest 6.5 Rest 5 Rest 5 21.5 9 11 Rest 5 8 6.5 Rest 5 35.5 10 11 Rest 6.5 8 6.5 Rest 6.5 38.5 11 13 Rest 6.5 9.5 6.5 Rest 6.5 42 12 6.5 Rest 5 Rest 6.5 Rest 6.5 24.5 13 13 Rest 8 9.5 8 Rest 6.5 45 14 14.5 Rest 8 8 9.5 Rest 6.5 46.5 15 14.5 Rest 8 11 9.5 Rest 8 51 16 8 Rest 6.5 Rest 6.5 Rest 6.5 26.5 17 16 Rest 9.5 13 9.5 Rest 6.5 54.5 18 16 Rest 9.5 13 11 Rest 6.5 56 19 9.5 Rest 6.5 Rest 8 Rest 6.5 30.5 Novice Half-Marathon Training Schedule Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total 1 18 Rest 8 11 8 Rest 8 53 2 20 Rest 8 11 8 Rest 8 55 3 13 Rest 10 Rest 6 Rest Opt 3 29-32 4 21 Rest 6 8 6 Rest 8 49 Advanced Half-Marathon Training Schedule Week# Sun. Mon. Tue. Wed. Thu. Fri. Sat. Total 1 18 Rest 10 13 8 Rest 8 57 2 20 Rest 10 13 65 Rest 8 57 3 13 Rest 6 10 6 Rest 6 41 4 23 Rest 10 13 10 Rest 8 64 5 26 Rest 10 13 10 Rest 8 67 6 21 Rest 8 11 8 Rest 8 56 7 16 Rest 6 Rest 6 Rest Opt 3 28-31 8 21 Rest 6 10 6 Rest 6 49
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