| | WEEK 1 | 2-WEEK PREP PHASE |
| | MONDAY | Off |
| | TUESDAY | 2-3 miles |
| | WEDNESDAY | Off |
| | THURSDAY | 2-3 miles |
| | FRIDAY | Off |
| | SATURDAY | 2-3 miles |
| | SUNDAY | Long Run: 5 miles |
| | | |
| | WEEK 2 | 2-WEEK PREP PHASE |
| | MONDAY | Off |
| | TUESDAY | 3-4 miles |
| | WEDNESDAY | Off |
| | THURSDAY | 3-4 miles |
| | FRIDAY | Off |
| | SATURDAY | 3-4 miles |
| | SUNDAY | Long Run: 5-6 miles |
| | | |
| | WEEK 3 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4 miles |
| | WEDNESDAY | Off |
| | THURSDAY | 5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | 3-4 miles |
| | SUNDAY | Long Run: 6-7 miles on rolling hill course |
| | | |
| | WEEK 4 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5 miles, 3-4 minutes rest, then 3 x 45 seconds hard with 60 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | Half Marathon Simulation: 2 miles easy, 3 miles at Goal Pace, 2 miles easy |
| | SUNDAY | 3 miles |
| | | |
| | WEEK 5 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | 4 miles |
| | SUNDAY | Long Run: 7-8 miles on rolling hill course |
| | | |
| | WEEK 6 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles, 3-4 minutes rest, then 3 x 60 seconds hard with 90 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | Half Marathon Simulation: 2-3 miles easy, 3 miles at Goal Pace, 2 miles easy |
| | SUNDAY | 3-4 miles |
| | | |
| | WEEK 7 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | 4-5 miles |
| | SUNDAY | Long Run: 8-9 miles steady effort |
| | | |
| | WEEK 8 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4-5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles |
| | FRIDAY | Off |
| | SATURDAY | Half Marathon Simulation: 2-3 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course |
| | SUNDAY | 3-4 miles |
| | | |
| | WEEK 9 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles, 3-4 minutes rest, then 4 x 50 seconds hard with 75 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | 4 miles |
| | SUNDAY | Long Run: 9-10 miles steady effort |
| | | |
| | WEEK 10 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 5-6 miles |
| | FRIDAY | Off |
| | SATURDAY | Half Marathon Simulation: 4 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course |
| | SUNDAY | 3-4 miles |
| | | |
| | WEEK 11 | 9-WEEK MAIN PHASE |
| | MONDAY | Off |
| | TUESDAY | 4 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest |
| | WEDNESDAY | Off |
| | THURSDAY | 4 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest |
| | FRIDAY | Off |
| | SATURDAY | 3 miles |
| | SUNDAY | Long Run: 6 miles easy on flat course |
| | | |
| | WEEK 12 | 1-WEEK TAPER PHASE |
| | MONDAY | Off |
| | TUESDAY | 4 miles |
| | WEDNESDAY | Off |
| | THURSDAY | 3 miles |
| | FRIDAY | Off |
| | SATURDAY | Pre-Race: 2 miles (easy effort) |
| | SUNDAY | RACE DAY |
