The following plan is for first time half-marathoners. Prior to training for a half-marathon, you should be able to successfully run a 5k and have been running for at least 6 months.
The program gradually increases the mileage, as well as incorporating cross training. If the daily workouts do not fit your schedule you can easily move around some of the workouts and rest day. Most races are held on Sundays, some on Saturdays, so that is why the longer distances are on Sundays.
You will notice that there is only one day of rest provided. If you feel that you need more rest during the week, that is okay. This plan consists of a run on Monday after the long run. The reason for that is to flush out built up lactic acid after the long run. It is meant to be an easy recovery jog.
Cross training can be any type of aerobic exercise that gets your heart rate up. Examples of great cross training are bicycling (indoor or outdoor), swimming, ellipticals, Stair Master, kick boxing, rowing, tennis, hiking, and brisk walking.
A tempo run consists of holding the same tempo throughout the whole run. For example, 4 mile run would take 36 minutes to complete if each mile was 9 minutes. Tempo runs are easiest done on the treadmill because you can set the pace. Tempo runs can be done outside, but you must be diligent in keeping the same pace throughout.
You can find the Hill Workout HERE!
If you do not have a treadmill, or your treadmill does not incline, just plan your route around hills. The hill workout is 20 minutes, so if you would like to run outside just aim for a 20 minute run/jog that has hills.
Questions about this plan? Leave me a comment!