Training Guide: Running a Half-Marathon

Cross-Training, Hill Workouts, and Speed Intervals

Kick your training schedule into high gear with these additional strength-building routines. (Refer to your printable training schedule calendar for when to do them!)

Optional Cross-Training

In between running days, do 20 to 30 minutes of nonimpact cardio (such as cycling, swimming, or using the elliptical) at moderate intensity, or strength-train, focusing on your core and lower body (try push-ups, lunges, and squats).

Hill Repetitions

When your schedule says to do a "hills" run, simply include 4 to 8 uphill sprints: Run uphill (or at least at an incline) for two minutes at 5K race pace (an intensity of about 85 percent of maximum effort). Jog easy downhill; repeat.

Speed Intervals

When your schedule says to do a "speed" run, include 4 to 8 bursts at a faster pace. Go at a 5K race pace or slightly faster (85-95 percent of maximum effort) for 90 seconds, then jog easy for at least two minutes to recover; repeat.