8 Week Half-Marathon Training Schedule

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Last Updated:

02/18/2016

I am training for my first half-marathon, and can’t wait to get it over with! I currently weigh 240 pounds and am really out of shape. The half-marathon is 8 weeks away and here I am, starting a training program. My goal is to do a mixture of walking and jogging, just so I can finish in under 4 hours. I’m not in it to race, or win a medal, or whatever, just to FINISH the half-marathon. I’d love it if you trained with me! Keep in mind that training outside is ideal, as training on a treadmill is WAY TOO EASY! :) See you at the Finish Line!

CT = 30-45 minutes elliptical or bike

Week 1

Sunday August 26th – 4 miles
Monday – Rest
Tuesday – 6 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – 3 miles
Saturday – 30-45 minutes cross-train

Week 2

Sunday September 2nd- 3 miles
Monday – rest
Tuesday – 7 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – 4 miles
Saturday – 45 minute cross-train

Week 3

Sunday Sept 9th – 4 miles
Monday – rest
Tuesday – 8 miles
Wednesday – 30-45 minutes cross-train
Thursday – rest
Friday – 4 miles
Saturday – rest

Week 4

Sunday Sept 16th – 4 miles
Monday – CT
Tuesday – 9 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – 4 miles
Saturday – CT

Week 5

Sunday September 23rd- 3 miles
Monday – rest
Tuesday – 10 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – 5 miles
Saturday – CT

Week 6

Sunday September 30th- 4 miles
Monday – rest
Tuesday – 11 miles
Wednesday – rest
Thursday – 30 minutes walk or cross-training (elliptical or bike)
Friday – 4 miles
Saturday – rest

Week 7

Sunday October 7- 3 miles
Monday – CT
Tuesday – 12 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – CT
Saturday – rest

Week 8

Sunday October 14- 3 miles
Monday – CT
Tuesday – 5 miles
Wednesday – 30 minutes walk or cross-training (elliptical or bike)
Thursday – rest
Friday – 2 miles
Saturday – 20 minutes

October 21 – RACE DAY

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