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
Running On Empty 
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 🙂
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!
I don’t mind at all. The programme worked great!!! I highly recommend it.
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?
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. 🙂
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.
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.
in addition, this will be my first 21k run…. thanks again..
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!!
hi! some of the schedules i followed but there are weeks that i really can’t follow in regarding the number of miles and days of runs but i see to it that i can do running weekly and increase my mileage not to quickly… and yes i did my first 21KM and what you’ve just told me not to focus on speed, i did that, because of my knees got injury that time and now it’s okay. i did therapy for my knees, every run i do im increasing my speed but not so much and when i did my first 21KM run my time was 2 hours and 36 minutes… and got my 2nd 21KM 2 hours and 16 minutes, i beat it.
now, after that 2nd 21KM i feel pain in my thighs and lasted for 3 days. is it lack of stretching before the run and after??? or lack of running before the event?
thanks!
I’m glad to hear that your knees are feeling better!! You were probably sore from your second 21Km because 1. You were a lot faster. Shaving twenty minutes off your previous time is awesome, but takes it’s toll on the body. 2. It could have been just soreness, especially if it was both thighs. I would always make sure you stretch before any long run. It’s very important to stretch to allow your muscles to warm up. It’s even good to walk for a bit before running. I have learned in my physical therapy that stretching before exercise is more important than stretching afterward. I would get a foam roller if you don’t already have one. It is great for stretching your muscles and getting a deep tissue massage after a run. You will definitely feel the difference. It can be a bit uncomfortable to use at first, but you will get used to it. I could run a half marathon and use the foam roller and not feel any soreness the next day. It really does work. Again, glad to hear your knees are doing better!! Keep it up!!
I am “running to be fit” exact words, I was wondering how do I run properly. Im not training for anything.. Yet.. But I am just running so I get exercise and in shape (other workouts included) anyways, I dont know when to run, what terrain, when I could possibly hurt myself, and what running does for me. Reading your blogs, you know what you are talking about. I just want to run properly because running makes me happy and it is addicting, It would be maddening if I hurt my self doing something I care for 🙂 thanks!
Michaella – Sorry it has taken so long for me to get back to you. IF you are a new runner I would just say it’s best to take it slow. Don’t go out there trying to run for speed. Ease into it. I would look at the Couch to 5K…that’s a great place to start. Try to run on a fairly flat surface starting out. I would maybe run on a track just to get your body used to running. Don’t push too much in the beginning. You need to take your time and you will build up quickly.
This is a great programme, I took 5 minutes off my previous PB. The only thing is, it doesn’t mention pace of the runs so, I made the midweek run a tempo run and all the others took it relatively easily and let the pace come to me. I also moved everything one day along so the long run ends up being on a Sunday and the first week run being the following Tuesday and so on. The programme worked well for me and I definitely recommend it.