| Cecilia's Training Schedule - Vancouver Half Marathon - May 7, 2006 | |||||||
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 2-Jan | 3 | 4 | 5 | 6 | 7 | 8 |
| stretch + | 3m run | 2m run | 3m run + | rest | 30 min cross | 3m run | |
| strength | or cross | strength | |||||
| 2 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| stretch + | 3m run | 2m run | 3m run + | rest | 30 min cross | 4m run | |
| strength | or cross | strength | |||||
| 3 | 16 | 17 | 18 | 19 | 20 | 21 | 22 |
| stretch + | 3m run | 2m run | 3m run + | rest | 30 min cross | 4m run | |
| strength | or cross | strength | |||||
| 4 | 23 | 24 | 25 | 26 | 27 | 28 | 19 |
| stretch + | 3m run | 2m run | 3m run + | rest | 40 min cross | 3m run | |
| strength | or cross | strength | |||||
| 5 | 30 | 31 | 1-Feb | 2 | 3 | 4 | 5 |
| stretch + | 3.5m run | 2m run | 3.5m run + | rest | 40 min cross | 5m run | |
| strength | or cross | strength | |||||
| 6 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| stretch + | 3.5m run | 2m run | 3.5m run + | rest | rest | 5-K race | |
| strength | or cross | strength | |||||
| 7 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| stretch + | 3.5 m run | 2m run | 3.5 m run + | rest | 40 min cross | 4m run | |
| strength | or cross | strength | |||||
| 8 | 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| stretch + | 4m run | 2m run | 4m run + | rest | 40 min cross | 6m run | |
| strength | or cross | strength | |||||
| 9 | 27 | 28 | 1-Mar | 2 | 3 | 4 | 5 |
| stretch + | 4m run | 2m run | 4m run + | rest | 40 min cross | 6m run | |
| strength | or cross | strength | |||||
| 10 | 6 | 7 | 8 | 9 | 10 | 11 | 12 |
| stretch + | 4m run | 2m run | 4m run + | rest or | rest | 5-K race | |
| strength | or cross | strength | easy run | ||||
| 11 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
| stretch + | 4.5m run | 3m run | 4.5m run + | rest | 50 min cross | 7m run | |
| strength | or cross | strength | |||||
| 12 | 20 | 21 | 22 | 23 | 24 | 25 | 26 |
| stretch + | 4.5m run | 3m run | 4.5m run + | rest | 50 min cross | 8m run | |
| strength | or cross | strength | |||||
| 13 | 27 | 28 | 29 | 30 | 31 | 1-Apr | 2 |
| stretch + | 4.5m run | 3m run | 4.5m run + | rest | 50 min cross | 6m run | |
| strength | or cross | strength | |||||
| 14 | 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| stretch + | 5m run | 3m run | 5m run + | rest | 50 min cross | 9m run | |
| strength | or cross | strength | |||||
| 15 | 10 | 11 | 12 | 13 | 14 | 15 | 16 |
| stretch + | 5m run | 3m run | 5m run + | rest | 60 min cross | 9m run | |
| strength | or cross | strength | |||||
| 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| stretch + | 5m run | 3m run | 5m run + | rest | 60 min cross | 8m run | |
| strength | or cross | strength | |||||
| 17 | 24 | 25 | 26 | 27 | 28 | 29 | 30 |
| stretch + | 5m run | 3m run | 5m run | rest | 60 min cross | 10m run | |
| strength | or cross | ||||||
| 18 | 1-May | 2 | 3 | 4 | 5 | 6 | 7 |
| stretch + | 4m run | 3m run | 2m run | rest | rest | Half | |
| strength | or cross | Marathon | |||||
| This scheule is based on Hal Higdon's Half Marathon Training Program (Novice Guide) available at http://www.halhigdon.com/halfmarathon/novice.htm | |||||||