Set a goal to complete Orlando’s hometown half! The OUC Orlando Half Marathon is Saturday, December 7. Features include a scenic course, finisher medal, and post-race party. If you can run 3 miles you can run 13.1 miles! Register at OrlandoHalfMarathon.com! These simple training guides are provided to help you reach your event goal! Before beginning any exercise program, visit your doctor for a physical. All training runs should be done at a conversational pace. Sessions are 45-60 minutes at an easy to moderate intensity level. Cross-training is optional but highly recommended; this includes walking, swimming, cycling, spinning, yoga or strength training. Find more great information about training, clinics, race details and group training atTrackShack.com. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 1 Walk 3 Minutes Walk 3 Minutes Walk 3 Minutes Walk 3 Minutes Run 2 Minutes REST Run 2 Minutes REST Run 2 Minutes REST Run 2 Minutes (Repeat 4X) (Repeat 4X) (Repeat 4X) (Repeat 5X) WEEK 2 Walk 2 Minutes Walk 2 Minutes Walk 2 Minutes REST Run 3 Minutes REST Run 3 Minutes REST Run 3 Minutes REST (Repeat 5X) (Repeat 5X) (Repeat 5X) WEEK 3 Run 4 Minutes Run 4 Minutes Run 4 Minutes Run 4 Minutes Walk 2 Minutes Cross Train Walk 2 Minutes Cross Train Walk 2 Minutes REST Walk 2 Minutes (Repeat 6X) (Repeat 6X) (Repeat 6X) (Repeat 6X) WEEK 4 Run 4 Minutes Run 4 Minutes Run 4 Minutes REST Walk 1 Minute REST Walk 1 Minute REST Walk 1 Minute REST (Repeat 7X) (Repeat 7X) (Repeat 7X) WEEK 5 Run 5 Minutes Run 5 Minutes Run 5 Minutes Run 5 Minutes Walk 1 Minute Cross Train Walk 1 Minute Cross Train Walk 1 Minutes REST Walk 1 Minutes (Repeat 7X) (Repeat 8X) (Repeat 8X) (Repeat 8X) WEEK 6 Run 5 Minutes Run 5 Minutes Run 5 Minutes REST Walk 1 Minute Cross Train Walk 1 Minute Cross Train Walk 1 Minute REST (Repeat 9X) (Repeat 9X) (Repeat 9X) WEEK 7 Run 5 Minutes Run 5 Minutes Run 5 Minutes Run 5 Minutes Walk 1 Minute Cross Train Walk 1 Minute Cross Train Walk 1 Minute REST Walk 1 Minute (Repeat 10X) (Repeat 10X) (Repeat 10X) (Repeat 10X) WEEK 8 Run 5 Minutes Run 5 Minutes REST Walk 1 Minute REST Walk 1 Minute REST EVENT DAY REST (Repeat 10X) (Repeat 8X) (Have Fun!) EIGHT WEEK 5K TRAINING GUIDE 13 WEEK HALF MARATHON TRAINING GUIDE MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 1 Off 3 mi Rest 3 mi Rest 3 mi Rest WEEK 2 Cross Train 3 mi Rest 3 mi Rest 3.5 mi Rest WEEK 3 Cross Train 3 mi Rest 3 mi Rest 4 mi Rest WEEK 4 Cross Train 3.5 mi Rest 3.5 mi Rest 5 mi Rest WEEK 5 Cross Train 3.5 mi Rest 3.5 mi Rest 6 mi Rest WEEK 6 Cross Train 3 mi Cross Train 3 mi Rest 4 mi Rest WEEK 7 Cross Train 4 mi Cross Train 4 mi Rest 7 mi Rest WEEK 8 Cross Train 4 mi Cross Train 4 mi Rest 8 mi Rest WEEK 9 Cross Train 4.5 mi Cross Train 4.5 mi Rest 9 mi Rest WEEK 10 Cross Train 4.5 mi Cross Train 4.5 mi Rest 10 mi Rest WEEK 1 1 Cross Train 5 mi Cross Train 5 mi Rest 12 mi Rest WEEK 12 Cross Train 3 mi Rest 3 mi Rest 6 mi Rest WEEK 13 Cross Train 3 mi Rest 3 mi Rest OUC Orlando Half Rest Run to TrackShack.com 10