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22 Week 1/2 Marathon Program - Beginner
By: Dr Jeff Banas
Duration: 22 weeks
Description:
Here is a 22 Week Beginner Half Marathon Program. 13.1 mile run.

This program does not just have you running all the time. It includes some strength training and some biking.

If you miss a day just go onto the next day. The most important workouts are the Sunday runs. If you need help changing the schedule, just go into the discussion area, and ask your questions there.

Plan Preview:
(first week of PLAN is displayed below)

Day

Planned Workout

Description

Mon

Bike

00:45:00

If you do not have a bike, you can use an elliptical. If you do not have either of those, walk. But walk for 1/2 the time listed in the schedule for today.

Tue

Rest

Wed

Run
2.0 mi

Thu

Weights

10 min bike or run
10 squats
10 push ups
10 hamstring ball curls
10 calf press
walking side step with rubber tubing or laying on side hin abduction(lift leg to sky) 10
10 single leg squats
10 box step ups

Fri

Run
2.0 mi

Sat

Walk
3.0 mi

Sun

Run
5.0 mi

Weekly Totals:

Type	Distance	Duration
Bike		00:45
Rest
Run	9.0 mi
Walk	3.0 mi
Weights
Total Duration:		00:45