Training Plan
432 Run CrewThe 432 Run Crew 12-week build to the ECR Half Marathon on Saturday, October 17, 2026. Easy miles midweek, a pace run on Wednesdays, your long run every Saturday, and cross-training to close out the week. View it below, or download and print the full plan.
| Week | M | T | W | Th | F | Sa | Su |
|---|---|---|---|---|---|---|---|
| Week 1Jul 27 – Aug 2 | REST | 3 mi | 3 mi | 3 mi | Active Rest | 4 mi | 60 m XT |
| Week 2Aug 3 – 9 | REST | 3 mi | 3 mi Pace | 3 mi | Active Rest | 5 mi | 60 m XT |
| Week 3Aug 10 – 16 | REST | 3 mi | 4 mi | 3 mi | Active Rest | 6 mi | 60 m XT |
| Week 4Aug 17 – 23 | REST | 3 mi | 4 mi Pace | 3 mi | Active Rest | 7 mi | 60 m XT |
| Week 5Aug 24 – 30 | REST | 3 mi | 4 mi | 3 mi | Active Rest | 8 mi | 60 m XT |
| Week 6Aug 31 – Sep 6 | REST | 3 mi | 4 mi Pace | 3 mi | Active Rest | 5K Race | 60 m XT |
| Week 7Sep 7 – 13 | REST | 3 mi | 5 mi | 3 mi | Active Rest | 9 mi | 60 m XT |
| Week 8Sep 14 – 20 | REST | 3 mi | 5 mi Pace | 3 mi | Active Rest | 10 mi | 60 m XT |
| Week 9Sep 21 – 27 | REST | 3 mi | 5 mi | 3 mi | Active Rest | 10K Race | 60 m XT |
| Week 10Sep 28 – Oct 4 | REST | 3 mi | 5 mi Pace | 3 mi | Active Rest | 11 mi | 60 m XT |
| Week 11Oct 5 – 11 | REST | 3 mi | 5 mi | 3 mi | Active Rest | 6 mi | 30 m XT |
| Week 12Oct 12 – 18 | REST | 3 mi | 2 mi Pace | 2 mi | Active Rest | Race Day | REST |
Pace = run at goal race-pace effort · XT = cross-training (bike, swim, row) · Active Rest = light movement, walking, or mobility work · REST = full day off. Always listen to your body — adjust as needed.