Beginner Half Marathon Schedule: * This schedule is for the individual who has done 5k races and at least one 10k race.  You should also be able to run 30 min nonstop and have a weekly mileage of at least 15 miles/week.   Make sure to build up to that before starting this program as you may be susceptible to injuries if you start from  0 miles and jump right into the program. 

*Make sure to complete the full week of training before moving to the next one.  In other words, if you miss one of the main workouts (Hills, Tempo, Fartlek, Long Runs) make sure to go back and redo that week.  Skipping over major workouts can lead to injury as the plan was designed for gradual adaptation. 

*Always consult with your doctor before starting a new exercise program or diet regimen.

Try these 8 exercises 2-3 times a week after your runs.  You should see significant strength gains after the first month.  Make sure to engage the abs in order to prevent the lower back to take over and don't forget to breathe =)