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Training Guide
I've learned that nothing really bad happens when you tear those little "do not remove" tags from pillows. -Age 31
In Chicago, IL it is: Saturday, July 5, 2008 5:39 am - In Tasmania, Australia it is: Saturday, July 5, 2008 8:39 pm

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References:
Hal Higdon's Training Guide | Runner's World | Runner's World Woman's Running | Chicago Marthon | Chicago Area Runners Assoc

Training:
Build Stamina | 5K | 10K | 1/2 Marathon | Marathon


Concentration:  Build stamina - run 20 minutes (assumes you can walk)

Week #

Workout
1 Run 30 seconds, walk 90 seconds.  Repeat 10 times 3 days a week.
2 Run 60 seconds, walk 60 seconds.  Repeat 10 times 3 days a week.
3 Run 90 seconds, walk 90 seconds.  Repeat 7 times 3 days a week.
4 Run 2 minutes, walk 1 minute.  Repeat 7 times 3 days a week.
5 Run 3 minutes, walk 1 minute.  Repeat 5 times 3 days a week.
6 Run 4 minutes, walk 1 minute.  Repeat 4 times 3 days a week.
7 Run 6 minutes, walk 1 minute.  Repeat 3 times 3 days a week.
8 Run 9 minutes, walk 1 minute.  Repeat 2 times 3 days a week.
9 Run 10 minutes, walk 1 minute.  Repeat 2 times 3 days a week.
10 Run 12 minutes, walk 1 minute.  Repeat 2 times 3 days a week.
11 Run 20 minutes.  Congratulations!  Repeat 3 days a week.


Concentration:  Train for 5K (3.1 miles) (assumes you can run at least 20 min)

Week # Miles/Wk Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 approx. 6 rest or jog/run 1.5m run rest or jog/run 1.5m run rest 1.5m run 60 min walk
2 approx. 7 rest or jog/run 1.75m run rest or jog/run 1.5m run rest 1.75m run 60 min walk
3 approx. 8 rest or jog/run 2m run rest or jog/run 1.5m run rest 2m run 60 min walk
4 approx. 8 rest or jog/run 2.25m run rest or jog/run 1.5m run rest 2.25m run 60 min walk
5 approx. 9 rest or jog/run 2.5m run rest or jog/run 2m run rest 2.5m run 60 min walk
6 approx. 9 rest or jog/run 2.75m run rest or jog/run 2m run rest 2.75m run 60 min walk
7 approx. 10 rest or jog/run 3m run rest or jog/run 2m run rest 3m run 60 min walk
8 5 plus race rest or jog/run 3m run rest or jog/run 2m run rest or jog/run rest 5K Race


Concentration:  Train for 10K (6.2 miles) (assumes you just finished 5K training)

Week # Miles/Wk Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 approx. 6 1-2m run, steady rest 1m jog light walking 2m jog/walk 1m jog light walking
2 approx. 6 1-2m run, steady rest 1m jog light walking 2m jog/walk 1m jog light walking
3 approx. 9 2-3m run, steady rest 2m jog/walk 1m jog 2m run, steady 1m jog light walking
4 approx. 9 2-3m run, steady rest 2m jog/walk 1m jog 2m run, steady 1m jog light walking
5 approx. 12 3-4m run, steady rest 2m jog 1m jog 3m jog/walk 2m jog light walk/jog
6 approx. 12 3-4m run, steady rest 2m jog 1m jog 3m jog/walk 2m jog light walk/jog
7 approx. 15 4m run, steady rest 3m, jog/walk 2m jog 3m run, steady 2m jog 1m jog
8 approx. 15 4m run, steady rest 3m, jog/walk 2m jog 3m run, steady 2m jog 1m jog
9 approx. 13 3-4m run, steady rest 5m run, steady 2m jog 3m run, steady rest 10K Race


Concentration:  1/2 Marathon (13.1 mile) (assumes you just finished 10K training)

Week # Miles/Wk Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 15 xtrain rest 3 3 3 rest 6
2 16 xtrain rest 3 3 3 rest 7
3 15 xtrain rest 3 4 3 rest 5
4 19 xtrain rest 3 4 3 rest 9
5 21 xtrain rest 3 5 3 rest 10
6 18 xtrain rest 3 5 3 rest 7
7 24 xtrain rest 3 6 3 rest 12
8 25 xtrain rest 3 6 3 rest 1/2 Marathon


Concentration:   Marathon (26.2 miles) (assumes you just finished 1/2 mara training)

Week # Miles/Wk Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 24 xtrain rest 3 7 4 rest 10
2 29 xtrain rest 3 7 4 rest 15
3 31 xtrain rest 3 8 4 rest 16
4 29 xtrain rest 4 8 5 rest 12
5 36 xtrain rest 4 9 5 rest 18
6 33 xtrain rest 5 9 5 rest 14
7 40 xtrain rest 5 10 5 rest 20
8 29 xtrain rest 5 8 4 rest 12
9 21 xtrain rest 4 6 3 rest 8
10 9 xtrain rest 3 4 2 rest rest
11 26.2 Marathon rest rest rest rest rest rest