I mixed a few plans together to get one that seems just right for me.
This one: 20 week schedule
Mixed with this one: for the recovery week: Half Marathon Intermediate Plan
I am also going to throw some hills in the last few weeks. The blue is upper body strength and pink is lower body strength from Lauren Gleisberg
Feel free to use my running program if you think it will work for you
Mon Tues Wed Thur Fri Sat Sun
Week 3 miles, 3.32 miles, a-chest, tri,abs off, legs 3 miles, back and biceps off 3 miles,sholder abs cardio Yoga 4 miles
1
Week 3 miles off 3 miles off 3 miles Yoga 4 miles
2
Week 3 miles off 4 miles off 4 miles Yoga 5 miles
3
Week 3 miles off 4 miles off 4 miles Yoga 5 miles
4
Week 2-3 miles off 5 miles off 5 miles Yoga 6 miles
5
Week 2-3 miles off 5 miles off 5 miles Yoga 6 miles
6
Week 2-3 miles off 3 miles 5 miles 3 miles Yoga 7 miles
7
Week 2-3 miles off 3 miles 5 miles 3 miles Yoga 7 miles
8
Week 2-3 miles off 4 miles 5 miles 4 miles Yoga 8 miles
9
Week 2-3 miles off 4 miles 5 miles 4 miles Yoga 8 miles
10
Week 2 miles off 4 miles 6 miles 4 miles Yoga 9 miles
11
Week 2 miles off 4 miles 6 miles 4 miles Yoga 9 miles
12
Week 2 miles off 5 miles 6 miles 5 miles Yoga 10 miles
13
Week 2 miles off 5 miles 6 miles 5 miles Yoga 10 miles
14
Week 2 miles off 5 miles 6 miles 4 miles Yoga 11 miles
15
Week 2 miles off 5 miles 6 miles 4 miles Yoga 11 miles
16
Week off off 4 miles 6 miles 4 miles Yoga 12 miles
17
Week off off 4 miles 6 miles 4 miles Yoga 12 miles
18
Week off off 4 miles 5 miles 4 miles Yoga 6 miles
19
Week off off 4-5 miles off 4-5 miles Yoga 13.1
20 miles!
Yesterday was day 1, so far so good, but I have PMS and training with it is stupid hard.
Hope fully tomorrow would be better... wish me luck!
Last weeks training plan went like this:
Monday: Weights- DONE
Tuesday: Yoga/ Zumba?- OFF
Wednesday: Weights- DONE
Thursday: H|iit- RUN 4.46 KM
Friday: Off- OFF
Saturday: Run- RUN 8.5 KM
Tuesday: Yoga/ Zumba?- OFF
Wednesday: Weights- DONE
Thursday: H|iit- RUN 4.46 KM
Friday: Off- OFF
Saturday: Run- RUN 8.5 KM
Sunday- Yoga long
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