Training Plan for Running a 1/2 Marathon Road Race: Beginner
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | Stretch | 3 m run | 2 m run | 3 m run | Rest | 45 min cross | 4 m run |
| 2 | Stretch | 3 m run | 2 m run | 4 m run | Rest | 35 min cross | 4 m run |
| 3 | Stretch | 3.5 m run | 2 m run or cross | 4 m run | Rest | 45 min cross | 5 m run |
| 4 | Stretch | 4 m run | 2 m run | 4 m run | Rest | 40 min cross | 5 m run |
| 5 | Stretch | 4 m run | 2 m run | 4 m run | Rest | 50 min cross | 6 m run |
| 6 | Stretch | 4 m run | 3 m run | 4 m run | 3 m run | Rest | 5-K Race |
| 7 | Stretch | 5 m run | 3 m run | 4 m run | Rest | 50 min cross | 7 m run |
| 8 | Stretch | 4.5 m run | 3 m run or cross | 4.5 m run | Rest | 50 min cross | 8 m run |
| 9 | Stretch | 5 m run | 3 m run | 5 m run | 3 m run | Rest | 10-K Race |
| 10 | Stretch | 5 m run | 3 m run | 5 m run | Rest | 60 min cross | 9 m run |
| 11 | Stretch | 5 m run | 3 m run | 5 m run | Rest | 60 min cross | 10 m run |
| 12 | Stretch | 4 m run | 3 m run | 2 m run | Rest | Rest | Half Marathon Race! |
