11 Weeks to a 1/2 Marathon

Goal Race: Publix Half Marathon Atlanta, GA

11 week 1/2 marathon training plan adapted to timeline and distances. For color and run indication meaning, see the key.

Week Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Jan 4 - 10 3 miles Rest 3 miles Rest 3 miles 4 miles Rest
2 Jan 11 - 17 3 miles Rest 3 miles Rest 3 miles 5 miles Rest
3 Jan 18 - 24 3 miles Cross-train 3 miles Rest 3 miles 6 miles Rest
4 Jan 25 - 31 3 miles Cross-train 5 miles Rest 3 miles 8 miles Rest
5 Feb 1 - 7 4 miles Cross-train 5 miles Rest 4 miles 9 miles Rest
6 Feb 8 - 14 4 miles Cross-train 5 miles Rest 4 miles 10 miles Rest
7 Feb 15 - 21 3 miles Cross-train 6 miles Rest 4 miles 11 miles Rest
8 Feb 22 - 28 3 miles Cross-train 5 miles Rest 3 miles 12 miles Rest
9 Feb 29 - Mar 6 3 miles Cross-train 4 miles Rest 3 miles 13 miles Rest
10 Mar 7 - 13 3 miles Cross-train 4 miles Rest 3 miles 8 miles Rest
11 Mar 14 - 20 3 miles Rest 3 miles Rest 3 miles 1.5 miles 13.1 Race Day

Key:

Easy Run Run at an easy, conversationla pace. If needed, break miles into run and walk segments.

Moderate Run Run the number of miles listed at a faster than easy run. Aim to run the whole distance.

Long Run Warm up for 5-10 min and then run the number of miles listed at a steady pace you can maintain for the entire distance. Aim for race day pace.

Cross-train Do any form of low-impact aerobic activity (cycling, swimming, eliptical) for 30-60 minutes in addition to strength training.