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    • GILBERT HALF TRAINING PLANS

    WELCOME TO THE 2025 GILBERT HALF MARATHON TRAINING PLANS

     

    TRAINING PLAN DEFINITIONS

     

    Accelerations: Bursts of speed, accelerating from Easy Pace to a Tempo Pace.

    Progression Run: Start the run at Easy Pace, slowly accelerating each mile until you reach Tempo Pace on your last mile.

    Easy Pace: This should be a pace at which you can run comfortably and hold a conversation (May be a Run/Walk for some).

    Goal Pace: This is the pace you are aiming to maintain for your Goal Race.

    Tempo Pace: This is a faster run that should be challenging, but maintainable for the time/distance allotted.

    Hills: Should be runnable and elicit an increase in Heart Rate / Effort.

    Rest Day: Use this day to stretch, hydrate and recover for the next session.

    XT or Cross-Training: Activities include: Swimming, Biking, Walking, Hiking, Eliptical and Light Weights.

     

     

    The Training Plans below are also available in a Google Spreadsheet by clicking here.

     

    5K TRAINING PLAN

    Gilbert Half Marathon - 5k Training Plan
    Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    1: 8/31 Rest Day 10x (1:00 Easy | 1:00 Walk) 15:00 Walk 5x (2:00 Easy | 4:00 Walk) 15:00 Walk Rest Day 5x (2:00 Easy | 4:00 Walk)
    2: 9/7 Rest Day 4x (3:00 Easy | 3:00 Walk) 15:00 Walk 4x (3:00 Easy | 3:00 Walk) 15:00 Walk Rest Day 3x (5:00 Easy | 3:00 Walk)
    3: 9/14 Rest Day 3x (7:00 Easy | 2:00 Walk) 15:00 Walk 3x (8:00 Easy | 2:00 Walk) 15:00 Walk Rest Day 3x (8:00 Easy | 2:00 Walk)
    4: 9/21 Rest Day 3x (8:00 Easy | 2:00 Walk) 20:00 Walk 2x (10:00 Easy | 2:00 Walk) 20:00 Walk Rest Day 3x (8:00 Easy | 2:00 Walk)
    5: 9/28 Rest Day 3x (9:00 Easy | 1:00 Walk) 20:00 Walk 2x (12:00 Easy | 2:00 Walk) 20:00 Walk Rest Day 3x (8:00 Easy | 2:00 Walk)
    6: 10/5 Rest Day 2x (15:00 Easy | 1:00 Walk) 20:00 Walk 3x (8:00 Easy | 2:00 Walk) 20:00 Walk Rest Day 2x (15:00 Easy | 1:00 Walk)
    7: 10/12 Rest Day 20:00 Easy | 5:00 Walk 25:00 Walk 10:00 Easy | 4x (1:00 Tempo | 1:00 Walk) | 10:00 Easy 25:00 Walk Rest Day 25:00 Easy | 5:00 Walk
    8: 10/19 Rest Day 22:00 Easy | 5:00 Walk 25:00 Walk 10:00 Easy | 5x (1:30 Tempo | 1:00 Walk) | 10:00 Easy 25:00 Walk Rest Day 30:00 Easy | 5:00 Walk
    9: 10/26 Rest Day 24:00 Easy | 5:00 Walk 25:00 Walk 10:00 Easy | 10x (1:00 Tempo | 1:00 Easy) | 5:00 Walk 25:00 Walk Rest Day 35:00 Easy | 5:00 Walk
    10: 11/2 Rest Day 26:00 Easy | 5:00 Walk 30:00 Walk 10:00 Easy | 10x (1:00 Tempo | 1:00 Easy) | 5:00 Walk 30:00 Walk Rest Day 40:00 Easy | 5:00 Walk
    11: 11/9 Rest Day 28:00 Easy 30:00 Walk 10:00 Easy | 3x (3:00 Tempo | 3:00 Easy) | 5:00 Easy 30:00 Walk Rest Day 30:00 Easy | 5:00 Walk
    12: 11/16 Rest Day 25:00 Easy 20:00 Walk 25:00 Easy 10:00 Walk Rest Day RACE DAY
    13: 11/23 Rest Day 25:00 Easy 20:00 Walk 25:00 Easy 20:00 Walk Rest Day 30:00 Easy

     

    10K TRAINING PLAN

    Gilbert Half Marathon - 10k Training Plan
    Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    1: 8/31 Rest Day 25:00 Run/Walk + 2 x 1:00 Accelerations 30:00 XT 25:00 Run/Walk Rest Day 25:00 Run/Walk + 2 x 1:00 Accelerations 2mi Run/Walk
    2: 9/7 Rest Day 30:00 Run/Walk + 2 x 1:00 Accelerations 35:00 XT 30:00 Run/Walk Rest Day 20:00 Run/Walk + 2 x 1:00 Accelerations 2.5mi Run/Walk
    3: 9/14 Rest Day 30:00 Run/Walk + 2 x 1:00 Accelerations 40:00 XT 30:00 Run/Walk Rest Day 30:00 Run/Walk + 2 x 1:00 Accelerations 5k Run/Walk
    4: 9/21 Rest Day 30:00 Run/Walk + 2 x 1:00 Accelerations 30:00 XT 30:00 Easy Run Rest Day 30:00 Easy + 2 x 1:00 Accelerations 5k Easy + 4 x 1:00 Accelerations
    5: 9/28 Rest Day 2mi Easy | 4 x 1:00 Accelerations 35:00 XT 3mi Easy Rest Day 30:00 Easy + 4 x 1:00 Accelerations 4mi Run + 4 x 1:00 Accelerations
    6: 10/5 Rest Day 3mi Easy | 4 x 1:00 Accelerations 40:00 XT 3mi Easy Rest Day 15:00 Easy + 4 x 1:00 Accelerations 4mi Easy
    7: 10/12 Rest Day 3mi Easy | 4 x 1:00 Accelerations 30:00 XT 3mi Easy Rest Day 20:00 Easy + 4 x 1:00 Accelerations 5mi Run/Walk + 4 x 1:00 Accelerations
    8: 10/19 Rest Day 2mi Easy | 2:00 Tempo | 1mi Easy | 2:00 Tempo 40:00 XT 3mi Easy Rest Day 30:00 Easy + 4 x 1:00 Accelerations 5.5mi Run/Walk + 4 x 1:00 Accelerations
    9: 10/26 Rest Day 4mi Easy | 4 x 1:00 Accelerations 40:00 XT 4mi Easy Rest Day 20:00 Easy + 4 x 1:00 Accelerations 5.5mi Run/Walk
    10: 11/2 Rest Day 4mi Easy | 4 x 1:00 Accelerations 45:00 XT 4mi Easy Rest Day 30:00 Easy + 4 x 1:00 Accelerations 6mi Easy
    11: 11/9 Rest Day 2mi Easy | 2:00 Tempo | 1mi Easy | 2:00 Tempo 40:00 XT 4mi Easy Rest Day 20:00 Easy + 4 x 1:00 Accelerations 4mi Easy
    12: 11/16 Rest Day 3mi Easy Rest Day 3mi Easy Rest Day 20:00 Easy RACE DAY
    13: 11/23 Rest Day 2mi Easy Rest Day 3mi Easy Rest Day 20:00 XT 3mi Easy

     

     

    BEGINNER HALF TRAINING PLAN

    Gilbert Half Marathon - Beginner Half Marathon Training Plan
    Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    1: 8/31 Rest Day 30:00 Easy + 4 x 1:00 Accelerations 20:00 Easy 40:00 Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy 4mi Run/Walk + 4 x 1:00 Accelerations
    2: 9/7 Rest Day 3mi Easy + 4 x 1:00 Accelerations 20:00 Progression 30:00 Easy Rest Day 20:00 Easy + 2 x 1:00 Accelerations 5mi + 4 x 1:00 Accelerations
    3: 9/14 Rest Day 4mi Easy + 4 x 1:00 Accelerations 30:00 XT 35:00 Easy + 4 x 1:00 Accelerations Rest Day 25:00 Easy 5.5mi + 4 x 1:00 Accelerations
    4: 9/21 Rest Day 2mi Easy | 4 x 400m Tempo | 2mi Easy Rest Day 4mi + 4 x 1:00 Accelerations Rest Day 30:00 Easy 6mi + 4 x 1:00 Accelerations
    5: 9/28 Rest Day 2mi Easy | 6 x 400m Tempo | 2mi Easy 30:00 XT 5mi + 4 x 1:00 Accelerations Rest Day 3mi Easy 7mi Easy
    6: 10/5 Rest Day 2mi Easy | 4 x 400m Tempo | 2mi Easy 30:00 XT 4mi + 4 x 1:00 Accelerations Rest Day 20:00 Easy 8mi Easy
    7: 10/12 Rest Day 3mi Progression 30:00 XT 5mi + 4 x 1:00 Accelerations Rest Day 15:00 Easy 9mi Easy
    8: 10/19 Rest Day 2mi Easy | 4 x 400m Tempo | 2mi Easy 30:00 XT 5mi + 4 x 1:00 Accelerations Rest Day 3mi Easy 10mi Easy
    9: 10/26 Rest Day 4mi Progression 30:00 XT 4mi + 4 x 1:00 Accelerations Rest Day 3mi Easy 11mi Easy
    10: 11/2 Rest Day 4mi + 4 x 1:00 Accelerations 30:00 XT 4mi + 4 x 1:00 Accelerations Rest Day 3mi Easy 12mi Easy
    11: 11/9 Rest Day 4mi + 4 x 1:00 Accelerations 30:00 XT 4mi + 4 x 1:00 Accelerations Rest Day 2mi Easy 8mi Easy
    12: 11/16 Rest Day 30:00 Easy 2mi Easy | 2mi Tempo 30:00 Easy Rest Day 20:00 Easy RACE DAY
    13: 11/23 Rest Day 25:00 Easy   25:00 Easy Rest Day 45:00 Easy Rest Day

     

     

    INTERMEDIATE HALF TRAINING PLAN

    Gilbert Half Marathon - Intermediate Half Marathon Training Plan
    Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    1: 8/31 Rest Day 30:00 Progression 30:00 Easy 45:00 Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 5.5mi Easy
    2: 9/7 Rest Day 4mi Easy + 4 x 1:00 Accelerations 30:00 Progression 45:00 Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 7mi Easy
    3: 9/14 Rest Day 5mi Easy + 4 x 1:00 Accelerations 5mi Easy 30:00 Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 6mi Easy + 2mi Tempo
    4: 9/21 Rest Day 4mi Progression + 4 x 1:00 Accelerations 2mi Easy | 4 x 1:00 Tempo | 2mi Easy 5mi Easy + 4 x 1:00 Accelerations Rest Day 30:00 Easy 7mi Easy
    5: 9/28 Rest Day 4mi Easy + 4 x 1:00 Accelerations 2mi Easy | 4 x 1:00 Tempo | 2mi Easy 5mi Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 8mi Easy
    6: 10/5 Rest Day 4mi Progression + 4 x 1:00 Accelerations 4mi Easy + 4 x 1:00 Accelerations 5mi (3mi @ Goal Pace) + 4 x 1:00 Accelerations Rest Day 15:00 Easy + 4 x 1:00 Accelerations 9mi Easy
    7: 10/12 Rest Day 4mi Easy + 4 x 1:00 Accelerations 3mi Easy | 4 x 1:00 Tempo | 2mi Easy 5mi Progression + 4 x 1:00 Accelerations Rest Day 3mi Easy + 4 x 1:00 Accelerations 10.5mi Easy
    8: 10/19 Rest Day 6mi Progression + 4 x 1:00 Accelerations 5mi Easy 5mi (3mi @ Goal Pace) + 4 x 1:00 Accelerations Rest Day 25:00 Easy + 4 x 1:00 Accelerations 10.5mi Easy
    9: 10/26 Rest Day 6mi Progression + 4 x 1:00 Accelerations 5mi Easy 8mi (3mi @ Goal Pace) + 4 x 1:00 Accelerations Rest Day 30:00 Easy + 4 x 1:00 Accelerations 11mi (3mi @ Goal Pace)
    10: 11/2 Rest Day 6mi Progression + 4 x 1:00 Accelerations 5mi Easy 8mi (3mi @ Goal Pace) + 4 x 1:00 Accelerations Rest Day 30:00 Easy + 4 x 1:00 Accelerations 12mi Easy
    11: 11/9 Rest Day 4mi Easy + 4 x 1:00 Accelerations 3mi Progression 5mi Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 8mi Easy
    12: 11/16 Rest Day 30:00 Easy 30:00 XT 4mi (2mi @ Goal Pace) 30:00 Easy Rest Day RACE DAY
    13: 11/23 Rest Day 20:00 Easy Rest Day 30:00 Easy Rest Day 45:00 Easy Rest Day

     

     

    ADVANCED HALF TRAINING PLAN

    Gilbert Half Marathon - Advanced Half Marathon Training Plan
    Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
    1: 8/31 Rest Day 30:00 Progression + 4 x 1:00 Accelerations 30:00 Easy 45:00 Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 5.5mi (2mi @ Goal Pace)
    2: 9/7 Rest Day 4mi Easy + 4 x 1:00 Accelerations 30:00 Progression 5mi Easy + 4 x 1:00 Accelerations Rest Day 20:00 Tempo + 4 x 1:00 Accelerations 7mi (2mi @ Goal Pace)
    3: 9/14 Rest Day 5mi Progression + 4 x 1:00 Accelerations 30:00 Walk/Jog 45:00 Hills Rest Day 20:00 Easy + 4 x 1:00 Accelerations 6mi Easy + 4 x 1:00 Accelerations
    4: 9/21 Rest Day 4mi Progression + 4 x 1:00 Accelerations 2mi Easy | 1mi Tempo | 2mi Easy 6mi Easy + 4 x 1:00 Accelerations Rest Day 30:00 Hills 8mi Easy + 4 x 1:00 Accelerations
    5: 9/28 Rest Day 5mi (2mi @ Goal Pace) 2mi Easy | 1mi Tempo | 2mi Easy 6mi Easy + 4 x 1:00 Accelerations Rest Day 20:00 Easy + 4 x 1:00 Accelerations 9mi Easy
    6: 10/5 Rest Day 4mi Progression + 4 x 1:00 Accelerations 4mi Easy 5mi (2mi @ Goal Pace) Rest Day 15:00 Easy + 4 x 1:00 Accelerations 10.5mi Easy
    7: 10/12 Rest Day 5mi Easy + 4 x 1:00 Accelerations 2mi Easy | 1mi Tempo | 2mi Easy 6mi Hills Rest Day 3mi Easy + 4 x 1:00 Accelerations 10.5mi (2mi @ Goal Pace)
    8: 10/19 Rest Day 7mi Progression + 4 x 1:00 Accelerations 4mi Easy 5mi (2mi @ Goal Pace) Rest Day 3mi Easy + 4 x 1:00 Accelerations 12mi (5mi @ Goal Pace)
    9: 10/26 Rest Day 5mi Progression + 4 x 1:00 Accelerations 4mi Hills 5mi (2mi @ Goal Pace) Rest Day 30:00 Easy + 4 x 1:00 Accelerations 11mi (3mi @ Goal Pace)
    10: 11/2 Rest Day 5mi Progression + 4 x 1:00 Accelerations 4mi Hills 5mi (2mi @ Goal Pace) Rest Day 30:00 Easy + 4 x 1:00 Accelerations 12mi (4mi @ Goal Pace)
    11: 11/9 Rest Day 10:00 Easy | 60:00 Goal Pace | 5:00 Easy 3mi Easy + 4 x 1:00 Accelerations 10:00 Easy | 45:00 Goal Pace | 5:00 Easy Rest Day 3x (5:00 Easy | 15:00 Hard) 8mi Easy + 4 x 1:00 Accelerations
    12: 11/16 Rest Day 45:00 Easy Rest Day 40:00 Easy 20:00 Easy Rest Day RACE DAY
    13: 11/23 Rest Day 20:00 Easy Rest Day 30:00 Easy   45:00 Easy Rest Day

     

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