A Sample Beginner Training Program

So you have decided to register for a half marathon?  First of all...

CONGRATULATIONS!!

I know you may not think so, but you are embarking on one of the greatest journeys you could be on... yes it sounds like I may be bathing in the koolaid or what have you but it seriously is worth it.  The only catch is - you do need to train.  One thing I've learned after 5 half marathons - now embarking on my 6th, you have to actually train.  Sure most of us can flub our way through a half marathon and most of the regulars have run sick, injured or severely under-trained and still gone on to more races.  The catch is, if you want to enjoy or better yet not curse your way through the 13.1 miles you must put in the effort.
 
That being said - I found one of the easiest training programs - and also one of the most practical.  Most beginner programs suggest that you top out at a long run of 10 miles - I really think 12 is a better long run, don't do 13 even if you're using your half as part of your marathon training which we are doing over at RTW.  I know that race day for the Vancouver International Half Marathon is more than 12 weeks away - get cracking now - you're destined to get behind in your training, or you can do the first week twice if you're really beginning from scratch.

One more note - get into a yoga routine, even if it is one of the short free/cheap iTunes versions I reviewed a while back or a DVD from your local library - the combination of stretching and toning is really important.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	2 mi	Rest	2.5 mi	Rest	3 mi	20-30 min EZ run or cross-train
2	Rest	2 miles	Rest	3 mi	CT or Rest	4 mi	20-30 min EZ run or cross-train
3	Rest	2.5 mi	CT	3 mi	Rest	5 mi	20-30 min EZ run or cross-train
4	Rest	3 mi	CT	4 mi	Rest	6 mi	20-30 min EZ run or cross-train
5	Rest	3 mi	CT	3 mi	Rest	7 mi	30 min EZ run or cross-train
6	Rest	4 mi	CT	4 mi	Rest	8 mi	30 min EZ run or cross-train
7	Rest	4 mi	Rest	4 mi	Cross Training/Yoga	9 mi	30 min EZ run or cross-train
8	Rest	4 mi	CT	3 mi	Rest	10 mi	30 min EZ run or cross-train
9	Rest	5 mi	CT	4 mi	Rest	11 mi	Rest
10	30 min EZ run or cross-train	4 mi	Rest	3 mi	Cross Training/ Yoga	12 mi	30 min EZ run or cross-train
11	Rest	CT	Rest	3 mi	Cross Training/ Yoga	5 mi	30 min EZ run or cross-train
12	Rest	2 mi	20 minutes	Rest	20 minutes	Race Day!	Rest Day!