This plan is based on four days of running, two days of cross training and one day of rest each week. Your runs will include speed workouts so you can get used to race pace, as well as longer, slow-paced runs that gradually increase in length each weekend. When it comes to cross-training, aerobic activities are best, so think swimming, cycling or the elliptical.
This schedule is flexible. If you'd rather run five days a week, replace one of the cross-training days with an easy run. Likewise, if you're feeling wiped out, replace one of the cross-training days with another rest day. Make sure to always keep at least one rest day a week. You need a break both physically and mentally. You can also shift the schedule so that your rest or cross-training is on days that work better for you.
Ready to get started? Check out the plan below.
About the Author
Megan is a writer and RRCA certified running coach who lives and trains in rural upstate New York. She ran track and cross-country competitively in high school and college and now focuses on the half-marathon and marathon distance. When she's not running, Megan enjoys coaching fellow runners (www.runnerskitchen.com), snow-shoeing, hiking and digging around in her garden.
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