Half Marathon Running Program

12 week program with only once a week running days. This plan is great for those who have time limits on how much that can run during the week.

I tried other plans where you have to run almost every day of the week. I didn’t have energy for any weight lifting and felt over trained. Over training can lead to muscle tears and even worse serious injuries. This plan worked really well for me. Please keep me posted on how you do so that I can cheer you on!

Note: If you are a beginner and want to walk a marathon I have designed a workout program special for you.  This program was designed for someone who can achieve 3 miles with no problem.

Week 1: 5 Mile Run

Week 2 6 Mile Run

Week 3: 5k Race Pace

Week 4: 7 Mile Run

Week 5: 8 Mile Run

Week 6: 5k Race Pace

Week 7: 9 Mile Run

Week 8: 10 Mile Run

Week 9: 10k Race Pace

Week 10: 11 Mile Run

Week 11: 12 Mile Run

Week 12: Half Marathon Race Day


  • Know the weather for race day and if this is the weather you feel comfortable running in.
  • Be read to training
  • Run the same time of day as the race is going to be. This will insure that you are ready for getting up early and how your body works.
  • Don’t start off too fast on race day. Pace yourself.
  • Don’t try any of the gels or energy drinks on race day unless you trained with them and know how you feel after using them.

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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