Basic Training Schedule
This basic schedule is a 19-week program designed for runners and walkers who are interested in safely and comfortably completing the 13.1 half marathon distance. An Advanced Training Schedule is also available for runners who have previously completed the half marathon distance and are interested in improving race performance.
| Week | Dates | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Jun 20 - Jun 26 | 2 | 1.5 | 3 | 1.5 | off | 4 | off | 12 |
| 2 | Jun 27 - Jul 3 | 3 | off | 3 | 2 | off | 5 | off | 13 |
| 3 | Jul 4 - Jul 10 | 3 | off | 3 | 3 | off | 5 | off | 14 |
| 4 | Jul 11 - Jul 17 | 3 | off | 3 | 3 | off | 6 | off | 15 |
| 5 | Jul 18 - Jul 24 | 3 | off | 3 | 3 | off | 7 | off | 16 |
| 6 | Jul 25 - Jul 31 | 3 | off | 4 | 3 | off | 6 | off | 16 |
| 7 | Aug 1 - Aug 7 | 3 | off | 3 | 3 | off | 8 | off | 17 |
| 8 | Aug 8 - Aug 14 | 3 | off | 3 | 3 | off | 7 | off | 16 |
| 9 | Aug 15 - Aug 21 | 4 | off | 3 | 3 | off | 8 | off | 18 |
| 10 | Aug 22 - Aug 28 | 3 | off | 4 | 3 | off | 8 | off | 18 |
| 11 | Aug 29 - Sep 4 | 3 | 3 | 4 | 3 | off | 8 | off | 21 |
| 12 | Sep 5 - Sep 11 | 3 | off | 3 | 3 | off | 10 | off | 19 |
| 13 | Sep 12 - Sep 18 | 3 | off | 4 | 4 | off | 8 | off | 19 |
| 14 | Sep 19 - Sep 25 | 3 | off | 3 | 3 | off | 10 | off | 19 |
| 15 | Sep 26 - Oct 2 | 3 | off | 4 | 4 | off | 8 | off | 19 |
| 16 | Oct 3 - Oct 9 | 3 | off | 3 | 3 | off | 12 | off | 21 |
| 17 | Oct 10 - Oct 16 | 3 | off | 3 | 3 | off | 8 | off | 17 |
| 18 | Oct 17 - Oct 23 | 3 | off | 3 | 3 | off | 6 | off | 15 |
| 19 | Oct 24 - Oct 30 | off | 3 | off | 2 | off | 13.1 | off | 18.1 |
| post race | Oct 31 - Nov 6 | off | 1 | off | 1 | off | 2 | off | 4 |
| post race | Nov 7 - Nov 13 | 2 | 1 | off | 2 | off | 3 | off | 8 |
| post race | Nov 14 - Nov 20 | off | 2 | off | 2 | off | 4 | off | 8 |
Questions? Write Fred Klinge at fred@runfreddierun.com.
Fred Klinge is currently certified by the American College of Sports Medicine as a Health/Fitness Specialist. He participated in 1984 U.S. Olympic Marathon Trials and has a marathon PR of 2:18:15. Fred served as a running coach for the Little Rock Marathon Training program (2003 – 2005) and the New Orleans Mardi Gras Marathon (2007 – 2009). He currently serves as running coach for the Pelican Running Club in Mandeville, Louisiana. Fred writes a running/fitness blog, http://runfreddierun.com/.
