Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
You’ll start your half-marathon training with just two days of running this week to build up your running base. Aim to maintain an intensity level of about 60 percent — you could sing the National Anthem while slightly breathless — but try not to go too much slower than this pace. Since you’re only going for two days, do some form of strength training and/or cardio cross-training on at least two of your off days.
Total weekly distance: 2 to 3 miles
Week 1 Training Calendar
Monday Off
Tuesday Run 1 to 1.5 miles (60% effort)
Wednesday Off
Thursday Off
Friday Off
Saturday Run 1 to 1.5 miles (60% effort)
Sunday Off
NEXT: WEEK 2
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Originally published on MORE.com, January 2009.
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