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