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