# Interested in Building Up Mileage? Here's the Twelve-Mile Run Plan.

The chart below is a 12-week plan to build up to a half-marathon. It is not designed for beginners, but rather intermediate runners who already run 10-15 miles a week.

The focus is to run shorter and faster runs during the week and a long, slower run at a comfortable pace on the weekend. Eventually, the two methods should meet, and your longer, slower pace is actually faster than before.

 Weeks Run #1 Run #2 Run #3 Run #4 Run #5 1 1 mile 1 mile INT 1 mile 1 mile 1 mile 2 2 miles 2 miles INT 2 miles 2 miles 2 miles 3 3 miles 3 miles INT 3 miles 3 miles 3 miles 4 4 miles 2 miles INT 3 miles 4 miles 4 miles 5 2 miles 3 miles INT 4 miles 3 miles 5 miles 6 3 miles 2 miles INT 4 miles 3 miles 6 miles 7 4 miles 3 miles INT 5 miles 2 miles 7 miles 8 1 mile 3 miles INT 5 miles 2 miles 8 miles 9 2 miles 2 miles INT 5 miles 2 miles 9 miles 10 3 miles 3 miles INT 4 miles 3 miles 10 miles 11 3 miles 4 miles INT 4 miles 3 miles 11 miles 12 1 mile 4 miles INT 3 miles 3 miles 12 miles

Run #1: Fast-paced run (usually 1-4 miles)

Run #2: Interval runs. Break up the distance into quarter-, half- and one-mile repeats (your choice of pace and distance). Mix in some leg PT on any runs that you do that are quarter- and half-mile repeats: For instance:

Repeat 3-4 times.

• Run a half-mile or quarter-mile at your goal pace.

• Squats 20

• Lunges 10/leg

Run #3: Fast-paced run (usually 1-5 miles)

Run #4: Optional non-impact day or run the distance listed (regular pace)

Option #1

• Swim 1,000-1,500 meters (any stroke)

• Try 100, 200, 300, 400 and 500 meters = 1,500 meters

Option #2: Hypoxic pyramid

2, 4, 6, 8, 10, 12, 10, 8, 6, 4, 2 x 100 meters

Option #3: Lifecycle bike pyramid

Manual mode/levels 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 until failure. Repeat in reverse order, holding each level for one minute.

Run #5: The long pace run (usually done on the weekend).

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.