Interested in Building Up Mileage? Here's the Twelve-Mile Run Plan.

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A runner stretches his legs and discusses strategy before a run at Spangdahlem Air Base, Germany
Senior Master Sgt. Ryan Manzi, outgoing 52nd Civil Engineering Squadron explosive ordnance disposal superintendent of wing plans and programs (left), and Maj. Joshua Shields, 52nd Medical Group chief of aerospace medicine, talk running strategy and stretch their legs before a run at Spangdahlem Air Base, Germany, July 23, 2021. (Senior Airman Kevin Long/U.S. Air Force photo)

The chart below is a 12-week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who already run 10-15 miles a week.

The focus is to run shorter and faster runs during the week and a long, slower run at a comfortable pace on the weekend. Eventually, the two methods should meet, and your longer, slower pace is actually faster than before.

Weeks

Run #1

Run #2

Run #3

Run #4

Run #5

1

1 mile

1 mile INT

1 mile

1 mile

1 mile

2

2 miles

2 miles INT

2 miles

2 miles

2 miles

3

3 miles

3 miles INT

3 miles

3 miles

3 miles

4

4 miles

2 miles INT

3 miles

4 miles

4 miles

5

2 miles

3 miles INT

4 miles

3 miles

5 miles

6

3 miles

2 miles INT

4 miles

3 miles

6 miles

7

4 miles

3 miles INT

5 miles

2 miles

7 miles

8

1 mile

3 miles INT

5 miles

2 miles

8 miles

9

2 miles

2 miles INT

5 miles

2 miles

9 miles

10

3 miles

3 miles INT

4 miles

3 miles

10 miles

11

3 miles

4 miles INT

4 miles

3 miles

11 miles

12

1 mile

4 miles INT

3 miles

3 miles

12 miles

Run #1: Fast-paced run (usually 1-4 miles)

Run #2: Interval runs. Break up the distance into quarter-, half- and one-mile repeats (your choice of pace and distance). Mix in some leg PT on any runs that you do that are quarter- and half-mile repeats: For instance:

Repeat 3-4 times.

  • Run a half-mile or quarter-mile at your goal pace.

  • Squats 20

  • Lunges 10/leg

Run #3: Fast-paced run (usually 1-5 miles)

Run #4: Optional non-impact day or run the distance listed (regular pace)

Option #1 

  • Swim 1,000-1,500 meters (any stroke)

  • Try 100, 200, 300, 400 and 500 meters = 1,500 meters

Option #2: Hypoxic pyramid

2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 x 100 meters

Option #3: Lifecycle bike pyramid

Manual mode/levels 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 until failure. Repeat in reverse order, holding each level for one minute.

Run #5: The long pace run (usually done on the weekend).

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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