A simple guide to running a Half-Marathon like a pro in 5 months!
I have designed a simple weekly running schedule for anyone who wants to get into running.
It is designed for beginners who have no experience in running whatsoever. I created it because students at EISB are currently training for the ČSOB Half Marathon and 10km race on 2nd April. This guide has helped support them in their preparations for the big day.
I have used expert advice from the internet, as well as including my own experience and preferences.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | Rest | Walk: 5minRun 16minWalk: 9min | Rest | Walk: 5minRun: 18minWalk: 7min | Rest | Walk: 5minRun: 20minWalk 5min | Walk: 4minWalk 22minWalk: 4min |
| Week 2 | Rest | Walk 3 minRun 24 minWalk 3 min | Rest | Walk 2 minRun 26 minWalk 2 min | Rest | Walk 1 minRun 28 minWalk 1 min | Run 30 min |
| Week 3 | Rest | 30 mins E | Rest | 30 mins E | Rest | 30 mins E | 5km TT |
| Week 4 | Rest | 30 mins E | Rest | 30 mins E | Rest | 30 mins E | 6km E |
| Week 5 | Rest | 30 mins E | Rest | 30 mins E | Rest | 30 mins E | 7km E |
| Week 6 | Rest | 35 mins E | Rest | 30 mins E | Rest | 30 mins E | 7.5km E |
| Week 7 | Rest | 35 mins E | Rest | 30 mins E | Rest | 35 mins E | 8km E |
| Week 8 | Rest | 35 mins E | Rest | 35 mins E | Rest | 35 mins E | 9km E |
| Week 9 | Rest | 40 mins E | Rest | 35 mins E | Rest | 35 mins E | 10km TT |
| Week 10 | Rest | 40 mins E | Rest | 4O mins E | Rest | 35mins E | 6km E |
| Week 11 | Rest | 40 mins E | 30 min E | 10 mins E, 8x (1 min S; 2 min E), 10 min E | Rest | 40 min E | 12 km E |
| Week 12 | Rest | 40 mins E | 30 min E | 10 min E4 x (4 min H, 2 min E), 10 min E | Rest | 40 min E | 13km E |
| Week 13 | Rest | 30 min E | 30 min E | 10 min E, 3x (2 min H; 2 min E), 10 min E | Rest | 30 min E | 6km E |
| Week 14 | Rest | 40 min E | 30 min E | 10 min E, 10x (1 min S; 2 min E), 10 min E | Rest | 45 min E | 14km E |
| Week 15 | Rest | 45 min E | 40 min E | 10 min E, 6x (90 sec. S; 2 min E), 10 min E | Rest | 50 min E | 16km E |
| Week 15 | Rest | 30 min E | 30 min E | 10 min E, 6x (1 min S; 2 min E), 10 min E | Rest | 30 min E | 8km E |
| Week 16 | Rest | 45 min E | 40 min E | 10 min E, 6x (3 min H; 2 min E), 10 min E | Rest | 55 min E | WU: 4km, 8X (4OOm H; 1200 E), CD: 2km |
| Week 17 | Rest | 45 min E | 45 min E | 10 min E, 5x (4 min H; 2 min E), 10 min E | Rest | 60 min E | WU: 4km, 9X (4OOm H; 1200 E), CD: 2km |
| Week 18 | Rest | 30 mins | 30 min E | 10 min E, 3x (3 min H; 2 min E), 10 min E | Rest | 40 min E | 16km E |
| Week 19 | Rest | 45 mins E | 45 min E | 10 min E, 4x (5 min H; 3 min E), 10 min E | Rest | 60 min E | 20 km E |
| Week 20 | Rest | 45 mins E | 45 min E | 10 min E, 5x (5 min H; 3 min E), 10 min E | Rest | 60 min E | 14km E |
| Week 21 | Rest | 45 mins VE | 45 min VE | 10 min E, 3x (2 min H; 2 min E), 10 min E | 30 mins VE | Rest | RACE |
