Jan 15 2009
2009 Training for More 15-week training plan
As long as you have the desire and your physician’s approval, you definitely CAN complete this 15-week training program. It’s designed to get you across the finish line of the More Half-Marathon feeling strong and powerful. There’s no speed requirement, just a committment to putting in the miles at a pace that works for you and your body.
2009 More half marathon training plan
Week 1: January 12 (12 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 3 mile endurance walk/run
- Up to 2 days cross-training
Week 2: January 19 (13 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 4 mile endurance walk/run
- Up to 2 days cross-training
Week 3: January 26 (14 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 5 mile endurance walk/run
- Up to 2 days cross-training
Week 4: February 2 (15 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 6 mile endurance walk/run
- Up to 2 days cross-training
Week 5: February 9 (14 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 5 mile endurance walk/run
- Up to 2 days cross-training
Week 6: February 16 (16 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 7 mile endurance walk/run
- Up to 2 days cross-training
Week 7: February 23 (17 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 8 mile endurance walk/run
- Up to 2 days cross-training
Week 8: March 2 (15 miles total)
- walk/run 3 miles three days this week
- 1 or 2 rest days
- 6 mile endurance walk/run
- Up to 2 days cross-training
Week 9: March 9 (19 miles total)
- walk/run 3 miles two days this week
- walk/run 4 miles one day this week
- 1 or 2 rest days
- 9 mile endurance walk/run
- Up to 2 days cross-training
Week 10: March 16 (19 miles total)
- walk/run 3 miles two days this week
- walk/run 4 miles one day this week
- 1 or 2 rest days
- 9 mile endurance walk/run
- Up to 2 days cross-training
Week 11: March 23 (20 miles total)
- walk/run 3 miles two days this week
- walk/run 4 miles one day this week
- 1 or 2 rest days
- 10 mile endurance walk/run
- Up to 2 days cross-training
Week 12: March 30 (21 miles total)
- walk/run 3 miles two days this week
- walk/run 5 miles one day this week
- 1 or 2 rest days
- 10 mile endurance walk/run
- Up to 2 days cross-training
Week 13: April 6 (22 miles total)
- walk/run 3 miles two days this week
- walk/run 5 miles one day this week
- 1 or 2 rest days
- 11 mile endurance walk/run
- Up to 2 days cross-training
Week 14: April 13 (23 miles total)
- walk/run 3 miles two days this week
- walk/run 5 miles one day this week
- 1 or 2 rest days
- 12 mile endurance walk/run
- Up to 2 days cross-training
Week 15: April 20 (17.1 miles total)
- walk/run 2 miles two days this week
- no cross-training; take 4 rest days. Make sure you rest on Friday and Saturday.
- More Half-marathon on Sunday: 13.1 miles!