Training plan

Week 1:

Monday: Rest
Tuesday: 3 miles at an easy pace
Wednesday: 4 miles at an easy pace
Thursday: 3 miles, including 4 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: 5 miles at an easy pace
Sunday: Rest or 30 minutes of cross-training (such as cycling or swimming)


Week 2:

Monday: Rest
Tuesday: 3 miles at an easy pace
Wednesday: 5 miles at an easy pace
Thursday: 4 miles, including 6 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: 6 miles at an easy pace
Sunday: Rest or 30 minutes of cross-training


Week 3:

Monday: Rest
Tuesday: 4 miles, including 4 x 1-minute intervals at a faster pace with 1-minute recovery between each interval
Wednesday: 6 miles at an easy pace
Thursday: 5 miles, including 8 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: 8 miles at an easy pace
Sunday: Rest or 30 minutes of cross-training


Week 4:

Monday: Rest
Tuesday: 5 miles, including 6 x 1-minute intervals at a faster pace with 1-minute recovery between each interval
Wednesday: 7 miles at an easy pace
Thursday: 6 miles, including 10 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: 10 miles at an easy pace
Sunday: Rest or 30 minutes of cross-training


Week 5:

Monday: Rest
Tuesday: 6 miles, including 8 x 1-minute intervals at a faster pace with 1-minute recovery between each interval
Wednesday: 8 miles at an easy pace
Thursday: 7 miles, including 12 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: 11 miles at an easy pace
Sunday: Rest or 30 minutes of cross-training


Week 6:

Monday: Rest
Tuesday: 4 miles, including 2 x 1-mile intervals at a faster pace with 2-minute recovery between each interval
Wednesday: 5 miles at an easy pace
Thursday: 3 miles, including 4 x 30-second intervals at a faster pace with 1-minute recovery between each interval
Friday: Rest
Saturday: Race day! Complete the half marathon at a comfortable pace, focusing on finishing strong.
Remember to listen to your body and adjust the plan if needed. Good luck!