Weeks	Run #1	Run #2	Run #3	Run #4	Run #5
1	1 mile	1 mile INT	1 mile	1 mile	1 mile
2	2 miles	2 miles INT	2 miles	2 miles	2 miles
3	3 miles	3 miles INT	3 miles	3 miles	3 miles
4	4 miles	2 miles INT	3 miles	4 miles	4 miles
5	2 miles	3 miles INT	4 miles	3 miles	5 miles
6	3 miles	2 miles INT	4 miles	3 miles	6 miles
7	4 miles	3 miles INT	5 miles	2 miles	7 miles
8	1 mile	3 miles INT	5 miles	2 miles	8 miles
9	2 miles	2 miles INT	5 miles	2 miles	9 miles
10	3 miles	3 miles INT	4 miles	3 miles	10 miles
11	3 miles	4 miles INT	4 miles	3 miles	11 miles
12	1 mile	4 miles INT	3 miles	3 miles	12 miles

The above chart is a twelve week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already.

The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend. Eventually the two methods should meet and your longer, slower pace is actually faster than before…

Run #1 – Fast paced run – usually 1-4 miles

Run #2 – Interval runs -- break up the distance into ¼ mile, ½ mile and 1 mile repeats – your choice on pace and distance – mix in some leg PT on any runs that you do that are ¼ and ½ mile repeats: For instance:

Repeat 3-4 times
Run ½ mile or ¼ mile at goal pace
Squats – 20
Lunges – 10/leg

Run # 3 – Fast paced run – usually 1-5 miles

Run #4 - Optional non-impact day or run the distance listed – regular pace

Option #1 – Swim 1000-1500m -- any stroke
•  Try 100m, 200m, 300, 400m, 500m = 1500m

Option #2 – Hypoxic pyramid
•  1200m – 2,4,6,8,10,12,10,8,6,4,2 x 100m

Option #3 – LifeCycle Bike Pyramid
Manual mode / levels 1,2,3,4,5,6,7,8,9,10…until failure…repeat in reverse order holding each level for 1:00

Run #5 – Is the long pace run – usually done on the weekend.

 

Thanks for the e-mails. Keep them coming at stew@stewsmith.com.

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Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.  He specializes in military and law enforcement fitness, particularly Special Operations units.  Please feel free to email him at Stew@stewsmith.com with any comments or questions.