NOVICE HALF-MARATHON PROGRAM
This schedule is currently set up for the PF Chang's
marathon on January 17, 2009.
Scottsdale Running Co. is in no way affiliated with, sponsored by, or sponsors of,
P.F. Chang's Rock N’ Roll Arizona marathon and Elite Racing, Inc.
We highly recommend recording your workouts using our free online training log.
Be sure to read our general training advice page by clicking HERE.
|
Week |
Date |
Sat |
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Total |
|
18 |
9/12–9/18 |
miles |
Active recovery |
3 miles |
4 miles |
rest |
4 miles |
rest |
15 miles |
|
17 |
9/19–9/25 |
4 miles |
Active recovery |
3 miles |
4 miles |
rest |
4 miles |
rest |
15 miles |
|
16 |
9/26– 10/2 |
4 miles |
Active recovery |
3 miles |
4 miles |
rest |
4 miles |
rest |
15 miles |
|
15 |
10/3–
10/9 |
5 miles |
Active recovery |
3 miles |
4 miles |
rest |
4 miles |
rest |
16 miles |
|
14 |
10/10–
10/16 |
5 miles |
Active recovery |
3 miles |
4 miles |
3 miles |
4 miles |
rest |
19 miles |
|
13 |
10/17–
10/23 |
5 miles |
Active recovery |
4 miles |
4 miles |
3 miles |
4 miles |
rest |
20 miles |
|
12 |
10/24–
10/30 |
6 miles |
Active recovery |
4 miles |
4 miles |
3 miles |
4 miles |
rest |
21 miles |
|
11 |
10/31– 11/6 |
6 miles |
Active recovery |
4 miles |
4 miles |
4 miles |
4 miles |
rest |
22 miles |
|
10 |
11/7– 11/13 |
6 miles |
Active recovery |
4 miles |
4 miles |
4 miles |
4 miles |
rest |
22 miles |
|
9 |
11/14– 11/20 |
6 miles |
Active recovery |
4 miles |
4 miles |
4 miles |
4-6 miles |
rest |
23 miles |
|
8 |
11/21– 11/27 |
7 miles |
Active recovery |
5 miles |
4 miles |
4 miles |
4-6 miles |
rest |
25 miles |
|
7 |
11/28– 12/4 |
7 miles |
Active recovery |
5 miles |
4-6 miles |
4 miles |
4-6 miles |
rest |
26 miles |
|
6 |
12/5– 12/11 |
7 miles |
Active recovery |
5 miles |
4-6 miles |
4 miles |
4-6 miles |
rest |
26 miles |
|
5 |
12/12– 12/18 |
7 miles |
Active recovery |
5 miles |
4-6 miles |
4 miles |
4-6 miles |
rest |
26 miles |
|
4 |
12/19– 12/25 |
8 miles |
Active recovery |
4 miles |
4-6 miles |
4 miles |
4-6 miles |
rest |
26 miles |
|
3 |
12/26 – 1/1 |
8 miles |
Active recovery |
5 miles |
4 miles |
4 miles |
4 miles |
rest |
25 miles |
|
2 |
1/2– 1/8 |
9 miles |
Active recovery |
3 miles |
4 miles |
3 miles |
4 miles |
rest |
23 miles |
|
1 |
1/9– 1/15 |
10 miles |
Active recovery |
3 miles |
4 miles |
3 miles |
rest |
2 miles |
22 miles |
|
1/17 |
|
RACE - Best Wishes! |