Sample Running Schedule

This is a running schedule that I'm going to follow (except my 'week' starts on Sundays):

(Found it on Runners World)

Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total 1 1/19 1/25 Rest / XT Easy Run Dist: 2mi @9:10 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@7:41; Cool Easy Run Dist: 2mi @9:10 Rest / XT Long Run Dist: 7mi @9:10 16 miles 2 1/26 2/1 Rest / XT Easy Run Dist: 3mi @9:10 Rest / XT Speedwork Dist: 5mi, inc Warm; 2x1600@7:15 w/800 jogs; Cool Easy Run Dist: 3mi @9:10 Rest / XT Long Run Dist: 7mi @9:10 18 miles 3 2/2 2/8 Rest / XT Easy Run Dist: 3mi @9:10 Rest / XT Tempo Run Dist: 5mi, inc Warm; 3mi@7:41; Cool Easy Run Dist: 3mi @9:10 Rest / XT Long Run Dist: 8mi @9:10 19 miles 4 2/9 2/15 Rest / XT Easy Run Dist: 5mi @9:10 Rest / XT Easy Run Dist: 5mi @9:10 Rest / XT Rest / XT Easy Run Dist: 5mi @9:10 15 miles 5 2/16 2/22 Rest / XT Easy Run Dist: 4mi @9:04 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@7:40; Cool Easy Run Dist: 3mi @9:04 Rest / XT Long Run Dist: 8mi @9:04 21 miles 6 2/23 3/1 Rest / XT Easy Run Dist: 3mi @9:04 Rest / XT Speedwork Dist: 7mi, inc Warm; 3x1600@7:10 w/800 jogs; Cool Easy Run Dist: 3mi @9:04 Rest / XT Long Run Dist: 9mi @9:04 22 miles 7 3/2 3/8 Rest / XT Easy Run Dist: 5mi @9:04 Rest / XT Tempo Run Dist: 6mi, inc Warm; 4mi@7:40; Cool Easy Run Dist: 4mi @9:04 Rest / XT Long Run Dist: 9mi @9:04 24 miles 8 3/9 3/15 Rest / XT Easy Run Dist: 5mi @9:04 Rest / XT Easy Run Dist: 4mi @9:04 Easy Run Dist: 4mi @9:04 Rest / XT Easy Run Dist: 5mi @9:04 18 miles 9 3/16 3/22 Rest / XT Easy Run Dist: 4mi @8:59 Rest / XT Tempo Run Dist: 7mi, inc Warm; 5mi@7:40; Cool Easy Run Dist: 4mi @8:59 Rest / XT Long Run Dist: 10mi @8:59 25 miles 10 3/23 3/29 Rest / XT Easy Run Dist: 3mi @8:59 Easy Run Dist: 3mi @8:59 Speedwork Dist: 8mi, inc Warm; 4x1600@7:06 w/800 jogs; Cool Easy Run Dist: 3mi @8:59 Rest / XT Long Run Dist: 10mi @8:59 27 miles 11 3/30 4/5 Rest / XT Easy Run Dist: 4mi @8:59 Easy Run Dist: 3mi @8:59 Tempo Run Dist: 7mi, inc Warm; 5mi@7:40; Cool Easy Run Dist: 3mi @8:59 Rest / XT Long Run Dist: 11mi @8:59 28 miles 12 4/6 4/12 Rest / XT Easy Run Dist: 6mi @8:59 Rest / XT Easy Run Dist: 5mi @8:59 Easy Run Dist: 5mi @8:59 Rest / XT Easy Run Dist: 6mi @8:59 22 miles 13 4/13 4/19 Rest / XT Easy Run Dist: 4mi @8:53 Easy Run Dist: 4mi @8:53 Tempo Run Dist: 8mi, inc Warm; 6mi@7:39; Cool Easy Run Dist: 3mi @8:53 Rest / XT Long Run Dist: 11mi @8:53 30 miles 14 4/20 4/26 Rest / XT Easy Run Dist: 3mi @8:53 Easy Run Dist: 3mi @8:53 Speedwork Dist: 10mi, inc Warm; 5x1600@7:02 w/800 jogs; Cool Easy Run Dist: 3mi @8:53 Rest / XT Long Run Dist: 12mi @8:53 31 miles 15 4/27 5/3 Rest / XT Easy Run Dist: 5mi @8:53 Easy Run Dist: 4mi @8:53 Tempo Run Dist: 8mi, inc Warm; 6mi@7:39; Cool Easy Run Dist: 4mi @8:53 Rest / XT Long Run Dist: 12mi @8:53 33 miles 16 5/4 5/10 Rest / XT Easy Run Dist: 3mi @9:10 Easy Run Dist: 3mi @9:10 Tempo Run Dist: 5mi, inc Warm; 3mi@7:41; Cool Rest / XT Rest / XT Race Day Dist: Half-Marathon Good Luck! 24 miles