15-Week Half-Marathon Training Plan for October 19, 2025

Overview

Starting July 7, 2025, this plan will prepare you for your October 19, 2025 half-marathon. The extra 3 weeks allows for a more gradual build-up, reducing injury risk and building a stronger aerobic base.

Weekly Schedule Structure

• Monday: Run + Strength Training
• Tuesday: Pilates (your scheduled session)
• Wednesday: Run + Strength Training
• Thursday: Rest or gentle walk
• Friday: Pilates (your scheduled session)
• Saturday: Long Run
• Sunday: Rest or gentle walk

Training Phases

Phase 1: Foundation Building (Weeks 1-5)

Goal: Establish consistent running habit and build initial aerobic base

Week 1 (July 7-13)

• Monday: Walk/Run 1.5 miles (3 min walk, 1 min run intervals) + Strength A
• Wednesday: Walk/Run 1.5 miles (3 min walk, 1 min run intervals) + Strength B
• Saturday: Walk 2 miles at comfortable pace

Week 2 (July 14-20)

• Monday: Walk/Run 1.5 miles (2 min walk, 1 min run intervals) + Strength A
• Wednesday: Walk/Run 1.5 miles (2 min walk, 1 min run intervals) + Strength B
• Saturday: Walk 2.5 miles at comfortable pace

Week 3 (July 21-27)

• Monday: Walk/Run 2 miles (90 sec walk, 90 sec run intervals) + Strength A
• Wednesday: Walk/Run 2 miles (90 sec walk, 90 sec run intervals) + Strength B
• Saturday: Walk 3 miles at comfortable pace

Week 4 (July 28-Aug 3)

• Monday: Walk/Run 2 miles (1 min walk, 2 min run intervals) + Strength A
• Wednesday: Walk/Run 2 miles (1 min walk, 2 min run intervals) + Strength B
• Saturday: Walk/Run 3.5 miles (2 min walk, 3 min run intervals)

Week 5 (Aug 4-10) - Recovery Week

• Monday: Walk/Run 1.5 miles (1 min walk, 3 min run intervals) + Strength A
• Wednesday: Walk/Run 1.5 miles (1 min walk, 3 min run intervals) + Strength B
• Saturday: Walk 3 miles easy

Phase 2: Continuous Running Development (Weeks 6-10)

Goal: Build continuous running endurance

Week 6 (Aug 11-17)

• Monday: Run 2 miles continuous + Strength A
• Wednesday: Run 1.5 miles continuous + Strength B
• Saturday: Run 3 miles continuous

Week 7 (Aug 18-24)

• Monday: Run 2.5 miles continuous + Strength A
• Wednesday: Run 2 miles continuous + Strength B
• Saturday: Run 3.5 miles continuous

Week 8 (Aug 25-31)

• Monday: Run 3 miles continuous + Strength A
• Wednesday: Run 2.5 miles continuous + Strength B
• Saturday: Run 4.5 miles continuous

Week 9 (Sept 1-7)

• Monday: Run 3.5 miles continuous + Strength A
• Wednesday: Run 3 miles continuous + Strength B
• Saturday: Run 5 miles continuous

Week 10 (Sept 8-14) - Recovery Week

• Monday: Run 3 miles easy + Strength A
• Wednesday: Run 2.5 miles easy + Strength B
• Saturday: Run 4 miles easy

Phase 3: Distance Building (Weeks 11-13)

Goal: Build toward race distance

Week 11 (Sept 15-21)

• Monday: Run 4 miles + Strength A
• Wednesday: Run 3.5 miles + Strength B
• Saturday: Run 6 miles

Week 12 (Sept 22-28)

• Monday: Run 4.5 miles + Strength A
• Wednesday: Run 4 miles + Strength B
• Saturday: Run 8 miles

Week 13 (Sept 29-Oct 5)

• Monday: Run 5 miles + Strength A
• Wednesday: Run 4.5 miles + Strength B
• Saturday: Run 10 miles

Phase 4: Peak & Taper (Weeks 14-15)

Goal: Final preparation and recovery before race

Week 14 (Oct 6-12)

• Monday: Run 4 miles + Strength A
• Wednesday: Run 3.5 miles + Strength B
• Saturday: Run 12 miles (practice race pace for middle miles)

Week 15 (Oct 13-19) - Taper Week

• Monday: Run 3 miles easy + Light Strength A
• Wednesday: Run 2 miles easy + Light Strength B
• Saturday: Run 1.5 miles easy with 4 x 30-second pickups
• Sunday: RACE DAY! (October 19, 2025)

Strength Training Programs

Strength A (Upper Body & Core Focus)

Perform 2-3 sets of 10-15 reps each:

1. Resistance Band Rows - for posture and upper back strength
2. Light Dumbbell Chest Press (lying or standing) - for arm swing balance
3. Resistance Band Lat Pulldowns - for core stability
4. Plank Hold - 30-60 seconds for core endurance
5. Side Plank - 20-30 seconds each side for lateral stability
6. Bicep Curls - for arm strength and running form
7. Clamshells with Resistance Band - for hip stability
8. Bird Dog - for core stability and coordination

Strength B (Lower Body & Glutes Focus)

Perform 2-3 sets of 10-15 reps each:

1. Bodyweight or Light Dumbbell Squats - for leg strength
2. Romanian Deadlifts (light dumbbells) - for hamstring and glute strength
3. Lateral Band Walks - for hip abductor strength
4. Calf Raises - for lower leg strength
5. Step-ups (using stairs or low platform) - for functional strength
6. Dead Bug - for core stability and coordination
7. Wall Sit - 30-60 seconds for leg endurance
8. Reverse Lunges - for functional leg strength

Weekly Mileage Progression

• Weeks 1-5: 4.5-8 miles per week
• Weeks 6-10: 6.5-10.5 miles per week
• Weeks 11-13: 13.5-19.5 miles per week
• Week 14: 19.5 miles (peak week)
• Week 15: 6.5 miles (taper)

Women's Health Considerations

Pelvic Floor Health

• Breathing: Practice diaphragmatic breathing during strength exercises
• Core Connection: Engage deep core muscles (not just "abs") during all exercises
• Impact Management: Gradual volume increase allows pelvic floor adaptation
• Warning Signs: Stop if you experience pelvic pressure, leaking, or pain

Seasonal Considerations

• August Heat: Run early morning or evening, increase hydration
• September Transition: Great weather for building mileage
• October Race: Ideal racing weather, practice layering

Menstrual Cycle Considerations

• Track Your Cycle: Note patterns in energy, motivation, and recovery
• Weeks 1-2 (Menstrual/Follicular): Often feel stronger, good for harder workouts
• Weeks 3-4 (Luteal/PMS): May need more recovery, listen to your body
• Hydration: Extra important during menstruation
• Iron: Monitor energy levels, consider iron-rich foods

Important Milestones & Check-ins

Week 5 (Aug 4-10)

• Assessment: Can you run continuously for 10+ minutes?
• Adjustment: If not, repeat Week 4 pattern

Week 10 (Sept 8-14)

• Assessment: Can you run 4 miles continuously?
• Goal: Should feel comfortable at conversational pace

Week 13 (Sept 29-Oct 5)

• Assessment: 10-mile long run completion
• Confidence Builder: You're ready for the race!

Race Preparation Tips

Practice Runs (Weeks 11-14)

• Nutrition: Practice fueling during long runs
• Hydration: Test sports drinks vs. water
• Clothing: Test race day outfit
• Pacing: Practice negative splits

Race Week (Week 15)

• Carb Loading: Start 3 days before race
• Hydration: Increase fluid intake
• Sleep: Prioritize 8+ hours nightly
• Stress Management: Light activities, avoid new stressors

Recovery & Adaptation Guidelines

Sleep & Rest

• Sleep: Aim for 7-9 hours nightly
• Rest Days: Essential for adaptation and injury prevention
• Active Recovery: Gentle walks, yoga, or easy swimming

Nutrition Focus

• Pre-Run: Small snack 30-60 min before (banana, toast)
• Post-Run: Protein + carbs within 30 minutes
• Hydration: Aim for pale yellow urine
• Iron: Important for female runners - include iron-rich foods

Equipment Recommendations

• Proper Running Shoes: Get fitted at specialty running store
• Comfortable Clothing: Moisture-wicking fabrics
• High-Support Sports Bra: Properly fitted
• Light Weights: 5-15 lbs depending on exercise
• Resistance Bands: Light to medium resistance

Warning Signs to Stop Training

• Sharp or shooting pain (different from muscle fatigue)
• Persistent pelvic pressure or discomfort
• Unusual shortness of breath or chest pain
• Dizziness or nausea during runs
• Any leaking or pelvic floor dysfunction
• Persistent fatigue or declining performance

Race Day Strategy

• Start Conservatively: Plan to negative split (second half faster)
• Pacing: Aim for 30-45 seconds slower per mile than comfortable training pace
• Hydration: Drink at every aid station if thirsty
• Nutrition: Practice during training, nothing new on race day
• Mental Strategy: Break race into 3-mile segments

Modifications & Flexibility

• Missed Workouts: Don't double up, continue with current week
• Feeling Tired: Take extra rest day, better undertrained than injured
• Weather Issues: Treadmill is fine for shorter runs
• Life Happens: Consistency over perfection

Remember: The goal is to finish healthy, happy, and ready to celebrate your achievement! This 15-week plan gives you plenty of time to build safely and confidently toward your October 19th half-marathon.