BLUEPRINT

Beginner Half-Marathon Training Program

Listen to your body, stay positive and have fun

WEEK

1
2
3
4
5
6
7
8
9
10
11
12

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 3 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 5 min. run/

1 min. walk)

25 min.
cross-training

3 miles easy (run nonstop or 5 min. run/

1 min. walk)

35 min.
cross-training

2 miles easy (run nonstop or 5 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy (run nonstop or 5 min. run/

1 min. walk)

35 min.
cross-training

2 miles easy (run nonstop or 5 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy (run nonstop or 5 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy

40 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

40 min.
cross-training

3 miles easy (run nonstop or 7 min. run/1

min. walk)

40 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

40 min.
cross-training

4 miles easy (run nonstop or 7 min. run/1

min. walk)

45 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

45 min.
cross-training

4 miles easy (run nonstop or 7 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

35 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

25 min.
cross-training

3 miles easy (run nonstop or 7 min. run/

1 min. walk)

25 min.
cross-training

2 miles easy (run nonstop or 7 min. run/

1 min. walk)

44 Competitor April 2012

blueprint_april.indd 44

3/15/12 10:44 AM