The only thing that we added to this schedule is sprints on Wednesdays. We saw it on another schedule and liked the idea so we added it in. We do our sprints at a high school track and usually run the length of the football field four times, resting between each one. Mondays are quick runs…usually as fast as we can possibly go. Thursdays we run slow enough to be able to talk as we run together. Saturdays are our long runs…the days that runners are made from. 
This schedule was found on MarathonRookie.com
Nishita
October 18, 2010
This is a great blog on running. I recently started running after being a hard-core gymmer. I started with the couch to 5k program, and am now working on the one hour runner’s program.
I will be visiting your blog more often for running tips
Running Cyclist
November 18, 2010
I have been looking for a good programme to add to my blog. Hope you don’t mind?
I also cycle, hence the name of my blog: http://therunningcycle.wordpress.com/
Nice blog!
runtobefit
November 18, 2010
I don’t mind at all. The programme worked great!!! I highly recommend it.
Hallie
October 25, 2012
Do you have to taper the last two weeks? I got injured my first try so I have to start all over and sorta need the last two weeks before the half to train. Do you think I could run my longest run (10 miles) a week before the race?
runtobefit
October 26, 2012
I would say it depends on how well you want to perform on race day. If you are simply looking to finish the half marathon and are not worried at all about your time than I wouldn’t worry too much about the taper process. Tapering is a great way to prepare your body for the race and give it rest before the big day. If you taper you are more likely to get a better time running, because it allows your body to recover from the training. I have read that no one workout will actually prepare you more for the race. Thus, it’s best to taper to make you more ready. The most I have run the week before the race was an 8 mile run. That was after being injured a few weeks before the race and not really feeling ready. However, I also had my best time after taking it easy before the race. Don’t worry too much about getting that long run in. If anything, that long run prepares you mentally for the race. However, if you have had problems with injuries in the past you might not want to push too much before the race. If you have any problems from the 10 mile run you don’t want them lingering until race day. It ultimately is your decision, but I would advise not pushing too much a week out and preparing yourself more mentally knowing that finishing is indeed a possibility. Keep in mind that tapering is a great thing and you will benefit greatly in the end. Good luck in your race and I definitely want to hear how to goes. Make sure you get your rest and run a great race. Enjoy every second of it. Don’t worry, you’re going to be fine.
Hallie
October 27, 2012
Thank you so much! This really clears it all up and I’ll take a little time off to taper. I have run about 10.5 miles before, but that was the day I injured myself. Because this is my first half, I’m only racing to finish.
jag
February 3, 2013
hi good day! glad to see this blog of yours. i would like to ask you if i can adapt this training because i will be running for a 21K on march 17, 2013… so from today i have only 7 weeks to train? and also would like to ask if my run is on the 7th week do i have to run for the that week or i should take a rest for 1 week before the run? thank you. it would be a big help for me.
jag
February 3, 2013
in addition, this will be my first 21k run…. thanks again..
runtobefit
February 6, 2013
Hey Jag…I do think you can adapt this schedule. However, it’s important to adapt it in a way that doesn’t push you too quickly. Don’t for example, run 5 miles one Saturday and the next run 8. If you move up on mileage or force too many miles in a short period of time you risk injury. Be smart about your progression and work up slowly. Try to adapt the schedule in a way that offers a fair amount of increase in mileage each week, but again, not too much. 7 weeks is not a lot time time, but if you have been running it is possible. Since it is your first 21k I would not focus too much on speed. Take it easy. Let the speed come on your next 21k. Be smart, but also confident in your training. Good luck and let me know how it goes!!