Running schedule Half marathon

When you´re running these long distances good nutrition and hydration are extra important as described at Endurance Sports. Don’t forget that resting is just as important as training.
                                                                                                                                                                                        
It’s recommend to train three times a week with a rest day in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles. Maintain a pace at which you can still talk and start every workout with a warming-up and end with a cooling down as described at Running.
 
For the interval training you firstly run for 5 minutes and subsequently accelerate 4 times over a distance of 75 meters. Afterwards you can start the interval training. After this schedule you can work towards the marathon.
 

Week	Day 1	Day 2	Day 3
1	40 minute run	6 times: Accelerate for 3 minutes followed by 2 minutes of dribbling	60 minute run
2	35 minute run with 5 times a 1 minute acceleration	5 times: Accelerate for 4 minutes followed by 2 minutes of dribbling	70 minute run
3	40 minute run	7 times: Accelerate for 4 minutes followed by 2 minutes of dribbling	80 minute run
4	30 minute run with 8 times a 30 second acceleration	10 times: Accelerate for 2 minutes followed by 1 minute of dribbling	70 minute run
5	40 minute run	6 times: Accelerate for 3 minutes followed by 1 minute of dribbling	80 minute run
6	45 minute run with 5 times a 1 minute acceleration	7 times: Accelerate for 3 minutes followed by 2 minutes of dribbling	90 minute run
7	50 minute run	6 times: Accelerate for 5 minutes followed by 2 minutes of dribbling	95 minute run
8	50 minute run	Accelerate: 4 minutes-3 minutes- 2 minutes-1 minute- 1 minute- 2 minutes- 3 minutes- 4 minutes with 2 minutes of dribbling in between	100 minute run
9	40 minute run with 5 times a 1 minute acceleration	7 times: Accelerate for 4 minutes followed by 2 minutes of dribbling	110 minute run
10	45 minute run	7 times: Accelerate for 3 minutes followed by 2 minutes of dribbling	115 minute run
11	50 minute run with 5 times a 1 minute acceleration	6 times: Accelerate for 3 minutes followed by 2 minutes of dribbling	85 minute run
12	30 minute run	Accelerate: 4 minutes-3 minutes- 2 minutes-1 minute- 1 minute- 2 minutes- 3 minutes- 4 minutes with 2 minutes of dribbling in between	Half marathon