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    Half Marathon & 5K Training Programs

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    Ben Kaplan
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    L-o-n-g Training Time for Beginners
    & Casual Runners

    24-week (6-month) Half Marathon Schedule for a 2:15 – 2:30 finish time. Download program details >>
    Use this schedule if running 0-12 km/wk (0-8 mi/wk) per week by week 1. It starts you from scratch and gives you a long time to gradually build endurance and fitness. If this seems difficult, start with the Run-Walk Schedule to build running endurance and later move into this schedule.

    24-week (6-month) Half Marathon Schedule for a 2-hour – 2:15 finish time.
    Download program details >>
    Use this schedule if running 13-20 km (8-12 mi) per week by week 1. It gives you a long time to gradually build endurance and fitness.

    Run-Walk Schedule for Beginners
    who do no exercise

    16-week Half Marathon Run-Walk Schedule for 2:30+ finish time.
    Download program details >>
    Use this schedule if currently walking and doing little to no running. Read the notes on Why Run-Walk to learn how helpful this can be to get you started. If you find yourself handling this schedule easily, consider moving into one of the running schedules.

    Short Training Schedules for 10k & 5k Runners and gym-goers who workout a fair bit

    17-week Half Marathon Schedule for a 2:15 – 2:30 finish time.
    Download program details >>
    Use this schedule if running 0-9 km/wk (0-6 mi/wk) per week by week 1.

    17-week Half Marathon Schedule for a 2-hour – 2:15 finish time.
    Download program details >>
    Use this schedule if running 10-19 km (6-12 mi) per week by week 1.

    Short Training Schedules for Faster Runners experienced in the Half, 10k & 5k

    17-week Half Marathon Schedule for a 1:45 – 2-hour finish time.
    Download program details >>
    Use this schedule if running 22-30km (13-18 miles) per week by week 1. Includes a speed workout each week.

    17-week Half Marathon Schedule for a 1:30 – 1:45 finish time.
    Download program details >>
    Use this schedule if running 28-36km (18-23 miles) per week by week 1. Includes a speed workout each week.

    5K Programs

    8 week training program for those aiming to finish within 30 minutes

    16 week Run/walk program for new runners

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