At the same time, if you haven't done so, be sure to sign up for our weekly coaching emails for the duration of your training cycle. Finish your run with some gentle stretching.Select a training plan to download from the options below. You can also do a run/walk combination or cross-train. Your short-run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.

Sundays: This is an active recovery day.

You should be able to breathe easily and talk in complete sentences comfortably during your run. Run the designated mileage at an easy, conversational pace.

Saturdays: This is the day for your long, slow, distance run.

It's important that you're feeling strong and rested for your Saturday long run. If you're feeling very sluggish or sore on Friday, take a complete rest day.

Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.

It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. Wednesdays: Some Wednesdays are designated rest days.Or run a few miles at 5k-10k goal pace (tempo run) to test pacing. If you are feeling tired, it's okay to run at an easy pace. Tuesdays and Thursdays: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage.Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.

Download half marathon miles