Training

20 Week Half-Marathon Training Schedule

This 20 week schedule is designed to prepare you for the Spherion Mid Ohio 13er as well as any half marathon course. Following this training schedule will not only prepare you to run 13.1 miles, but it will help you feel stronger, faster and confident in your race day performance. Adding circuits to your weekly workouts will build strength and muscle in your lower body and help you reach your highest level of endurance. Cross training in addition to building weekly running mileage will boost your speed give you the strength to face hills and the physical tools you will need to run your personal best on race day. Remember also to rest and allow your body to recover on the designated rest days for optimal results.

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Circuit 1

  • 15 squats
  • 10 push-ups
  • 30 forward lunges (15 each leg)
  • 20 reverse lunges (10 each leg)
  • 10 laying leg raises
  • 10 crunches

Repeat 3 times

Circuit 2

  • 30 forward lunges holding dumbbells (15 each leg)
  • 15 jack knives
  • 15 jump squats
  • 15 push-ups
  • 30 reverse lunges holding dumbbells (15 each leg)

Repeat 4 times

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*For dumbbells: use 8-20 pounds based on fitness level

If you are a beginner runner: Start your training at week 1.

If you are an experienced runner: Start at week 5.

Good luck!

Ready, set, GO!

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SUN MON TUES WED THURS FRI SAT
1 2 miles 2 miles 3 miles circuit 1
2 2 miles 3 miles 3 miles circuit 1
3 3 miles 3 miles 4 miles circuit 1
4 4 miles 3 miles 4 miles circuit 2
5 4 miles circuit 2 5 miles 4 miles circuit 1
6 5 miles circuit 2 4 miles 5 miles circuit 1
7 5 miles circuit 2 5 miles 5 miles circuit 1
8 5 miles circuit 2 5 miles 5 miles circuit 1
9 6 miles 3 miles 6 miles 3 miles circuit 2
10 6 miles 3 miles 6 miles 3 miles circuit 1
11 7 miles 3 miles 4 miles 4 miles circuit 2
12 8 miles 3 miles 4 miles 4 miles circuit 1
13 8 miles 4 miles 5 miles 4 miles circuit 2
14 8 miles 5 miles 5 miles 4 miles circuit 1
15 10 miles 4 miles 5 miles 4 miles circuit 2
16 8 miles 5 miles 5 miles 5 miles circuit 1
17 11 miles 4 miles 4 miles circuit 2
18 12 miles 4 miles 4 miles circuit 1
19 5 miles 5 miles 6 miles 6 miles circuit 1
20 3 miles 3 miles Race

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