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. So confident that if all recommendations are followed correctly and the achievable results aren't accomplished, we'll give you a full refund 14 days after purchase. *We're confident you'll love your new program. If you have training needs specific to your body, please get in touch with Mo directly. For this reason results are not guaranteed. While the training techniques in this program can assist in half marathon preparation, not all factors can be controlled given the nature of online programming. How to train for a half marathon in 3 months.Nutrition Tips & Complimentary Sample Meal Plan Twice Weekly Workouts to compliment your training This program is for the everyday human who wants results, balance and a successful race day! In addition to a structured running schedule, this program involves twice weekly stability workouts designed to increase joint control and prevent injury. HALF is a 10 week training plan from 6km to the full 21km. A half marathon training program designed for the every day girl.

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