Training Schedule for the Women’s Half Marathon
Goals: to train for the distance without injury
to reach the finish line in under 1:50 (between 8:23 and 8:00 pace)

weeks out	Su	M	T	W	R	F	Sa	MPW
17	26 CT-4	27 E-4@9:45	28 I-5; 3×1mi@7:50	29 E-6@9:45	30 E-6@9:45	31 SRD	Aug 1 L-14@9:45	41
16	2 CT-4	3 E-4@9:45	4 E-4@9:45	5 T-6; 4@8:17	6 E-8@9:45	7 SRD	8 L-10@9:45	42
15	9 CT-4	10 E-4@9:45	11 I-5; 3×1mi @7:45	12 E-6@9:45	13 E-8@9:45	14 SRD	15 L-14@9:45	37
14	16 CT-4	17 E-4@9:45	18 T-6;4@8:17	19 E-8@9:45	20 E-6@9:45	21 SRD	22 L-14@9:45	42
13	23 CT-4	24 E-4@9:45	25 E-8@9:45	26 E-6@9:45	27 E-8@9:45	28 SRD	29 L-14@9:45	46
12	30 CT-4	31 E-4@9:39	Sept 1 T-7; 5@8:17	2 E-8@9:39	3 E-6@9:39	4 SRD	5 L-16@9:39	45
11	6 CT-4	7 E-4@9:39	8 I-6; 4×1mi@7:40	9 E-8@9:39	10 E-8@9:39	11 SRD	12 L-14@9:39	44
10	13 CT-4	14 E-4@9:39	15 T-7; 5@8:17	16 E-8@9:39	17 E-8@9:39	18 SRD	19 E-14@9:39	45
9	20 CT-4	21 E-5@9:39	22 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	23 E-8@9:39	24 E-8@9:39	25 SRD	26 L-16@9:39	48
8	27 CT-4	28 E-6@9:33	29 I-6; 4×1mi@8:13	30 E-8@9:33	Oct 1 T-6@8:10	2 SRD	3 L-16@9:33	45
7	4 Girls Wanna Run 5K or CT-4	5 E-4@9:33	6 I-7; 5×1mi@7:36	7 E-8@9:33	8 E-6@9:33	9 SRD	10 R-13.1	40
6	11 CT-4	12 E-4@9:33	13 I-7; 4×1.5@8:13	14 E-8@9:33	15 T-7; 6@8:10	16 SRD	17 L-18@9:33	48
5	18 CT-4	19 E-5@9:33	20 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	21 E-8@9:33	22 T-8; 6@8:10	23 SRD	24 L-8@9:33	40
4	25 CT-4	26 E-4@9:27	27 I-9; 4×1.5@8:13	28 E-8@9:27	29 T-7; 5@8:10	30 SRD	31 L-18 inc pace ea 5K	50
3	Nov 1 CT-5	2 E-6@9:27	3 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	4 E-8@9:27	5 E-8@9:27	6 SRD	7 L-16@9:27	50
2	8 CT-4	9 E-6@9:27	10 T-9; 7@8:15	11 E-8@9:27	12 FF8-6@9:27; 2@8:10	13 SRD	14 L18 inc pace ea 5K	53
1	15 SRD	16 E-4@9:27	17 XT	18 E-4@9:27	19 T-6; 4@8:53	20 E-4@9:27	21 SRD	18
	22 R: 13.1

(speedwork run with 1 mi warm-up and cool-down; intervals run with 1/4 mi recovery jogs between sets)

Training Schedule for the 2010 A1A Marathon
Goals: to train for the distance without injury
to reach the finish line in 4:15 or better (9:44 pace)

E-easy run
T-tempo run
I-intervals
L-long run
SRD-scheduled rest day
XT-cross train
R-race
MPW-miles per week

Su	M	T	W	R	F	Sa	MPW
Dec 6 CT-4	7 E-4@9:45	8 I-5; 3×1mi@7:50	9 E-6@9:45	10 E-6@9:45	11 SRD	12 L-14@9:45	41
13 CT-4	14 E-4@9:45	15 E-4@9:45	16 T-6; 4@8:17	17 E-8@9:45	18 SRD	19 L-10@9:45	42
20 CT-4	21 E-4@9:45	22 I-5; 3×1mi @7:45	23 E-6@9:45	24 E-8@9:45	25 SRD	26 L-14@9:45	37
27 CT-4	28 E-4@9:45	29 T-6;4@8:17	30 E-8@9:45	31 E-6@9:45	Jan 1 SRD	2 L-14@9:45	42
3 CT-4	4 E-4@9:45	5 E-8@9:45	6 E-6@9:45	7 E-8@9:45	8 SRD	9 L-14@9:45	46
10 CT-4	11 E-4@9:39	12 T-7; 5@8:17	13 E-8@9:39	14 E-6@9:39	15 SRD	16 L-16@9:39	45
17 CT-4	18 E-4@9:39	19 I-6; 4×1mi@7:40	20 E-8@9:39	21 E-8@9:39	22 SRD	23 L-14@9:39	44
24 CT-4	25 E-4@9:39	26 T-7; 5@8:17	27 E-8@9:39	28 E-8@9:39	29 SRD	30 E-14@9:39	45
31 CT-4	Feb 1 E-5@9:39	2 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	3 E-8@9:39	4 E-8@9:39	5 SRD	6 L-16@9:39	48
7 CT-4	8 E-6@9:33	9 I-6; 4×1mi@8:13	10 E-8@9:33	11 T-6@8:10	12 SRD	13 L-16@9:33	45
14 Girls Wanna Run 5K or CT-4	15 E-4@9:33	16 I-7; 5×1mi@7:36	17 E-8@9:33	18 E-6@9:33	19 SRD	20 R-13.1	40
21 A1A Marathon	22 E-4@9:33	23 I-7; 4×1.5@8:13	24 E-8@9:33	25 T-7; 6@8:10	26 SRD	27 L-18@9:33	48
28 CT-4	29 E-5@9:33	30 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	31 E-8@9:33	22 T-8; 6@8:10	23 SRD	24 L-8@9:33	40
25 CT-4	26 E-4@9:27	27 I-9; 4×1.5@8:13	28 E-8@9:27	29 T-7; 5@8:10	30 SRD	31 L-18 inc pace ea 5K	50
Nov 1 CT-5	2 E-6@9:27	3 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	4 E-8@9:27	5 E-8@9:27	6 SRD	7 L-16@9:27	50
8 CT-4	9 E-6@9:27	10 T-9; 7@8:15	11 E-8@9:27	12 FF8-6@9:27; 2@8:10	13 SRD	14 L18 inc pace ea 5K	53
15 SRD	16 E-4@9:27	17 XT	18 E-4@9:27	19 T-6; 4@8:53	20 E-4@9:27	21 SRD	18
22 R: 13.1

You can follow these links to see the schedules I’ve followed successfully to the finish lines of my last races:

• I began training in July 2008 to finish sub-2 at the 13.1 Fort Lauderdale on November 16, 2008.
• Following that race, I increased the distances and decreased the speedwork to finish my first marathon at Gasparilla, ideally in 4:30 or better, on March 1, 2009.

Su	M	T	W	R	F	Sa	MPW
Dec 6 CT-4	7 E-4@9:45	8 I-5; 3×1mi@7:50	9 E-6@9:45	10 E-6@9:45	11 SRD	12 L-14@9:45	41
13 CT-4	14 E-4@9:45	15 E-4@9:45	16 T-6; 4@8:17	17 E-8@9:45	18 SRD	19 L-10@9:45	42
20 CT-4	21 E-4@9:45	22 I-5; 3×1mi @7:45	23 E-6@9:45	24 E-8@9:45	25 SRD	26 L-14@9:45	37
27 CT-4	28 E-4@9:45	29 T-6;4@8:17	30 E-8@9:45	31 E-6@9:45	Jan 1 SRD	2 L-14@9:45	42
3 CT-4	4 E-4@9:45	5 E-8@9:45	6 E-6@9:45	7 E-8@9:45	8 SRD	9 L-14@9:45	46
10 CT-4	11 E-4@9:39	12 T-7; 5@8:17	13 E-8@9:39	14 E-6@9:39	15 SRD	16 L-16@9:39	45
17 CT-4	18 E-4@9:39	19 I-6; 4×1mi@7:40	20 E-8@9:39	21 E-8@9:39	22 SRD	23 L-14@9:39	44
24 CT-4	25 E-4@9:39	26 T-7; 5@8:17	27 E-8@9:39	28 E-8@9:39	29 SRD	30 E-14@9:39	45
31 CT-4	Feb 1 E-5@9:39	2 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	3 E-8@9:39	4 E-8@9:39	5 SRD	6 L-16@9:39	48
7 CT-4	8 E-6@9:33	9 I-6; 4×1mi@8:13	10 E-8@9:33	11 T-6@8:10	12 SRD	13 L-16@9:33	45
14 Girls Wanna Run 5K or CT-4	15 E-4@9:33	16 I-7; 5×1mi@7:36	17 E-8@9:33	18 E-6@9:33	19 SRD	20 R-13.1	40
21 A1A Marathon	22 E-4@9:33	23 I-7; 4×1.5@8:13	24 E-8@9:33	25 T-7; 6@8:10	26 SRD	27 L-18@9:33	48
28 CT-4	29 E-5@9:33	30 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	31 E-8@9:33	22 T-8; 6@8:10	23 SRD	24 L-8@9:33	40
25 CT-4	26 E-4@9:27	27 I-9; 4×1.5@8:13	28 E-8@9:27	29 T-7; 5@8:10	30 SRD	31 L-18 inc pace ea 5K	50
Nov 1 CT-5	2 E-6@9:27	3 I-7-6×1/2mi (7:30,7:45, 8:00, 8:00, 7:45, 7:30)	4 E-8@9:27	5 E-8@9:27	6 SRD	7 L-16@9:27	50
8 CT-4	9 E-6@9:27	10 T-9; 7@8:15	11 E-8@9:27	12 FF8-6@9:27; 2@8:10	13 SRD	14 L18 inc pace ea 5K	53
15 SRD	16 E-4@9:27	17 XT	18 E-4@9:27	19 T-6; 4@8:53	20 E-4@9:27	21 SRD	18
22 R: 13.1	(speedwork run with 1 mi warm-up and cool-down; intervals run with 1/4mi recovery jogs between sets) plan tweaked from a base created at www.runnersworld.com