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  /Title (beginners-half-marathon-training-plan.pdf)
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  /Author (vinces (vinces))
  /Subject (Beginners Half Marathon Training Plan Cheat Sheet)
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    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Beginners Half Marathon Training Plan Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{vinces (vinces)} via \textcolor{DarkBackground}{\uline{cheatography.com/136733/cs/29055/}}}
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  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}vinces (vinces) \\
  \uline{cheatography.com/vinces} \\
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 6th September, 2021.\\
   Updated 5th September, 2021.\\
   Page {\thepage} of \pageref{LastPage}.
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Introduction}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{A half marathon is a pretty impressive challange to take on as a runner but is definately something that is acheavable for most people. This cheat sheet has been made to help you get started running with the goal in mind to complete or race your first half marathon. If you are completely new to running, you might want to look at our 5km run training plan which runs for 8 weeks, and then progress to this training plan: \seqsplit{https://cheatography.com/vinces/cheat-sheets/beginners-5km-running-training-plan/}% Row Count 12 (+ 12)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\begin{tabularx}{5.377cm}{p{0.4977 cm} x{4.4793 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Running Effort Scale 1 -10}}  \tn
% Row 0
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10 & - Maximum effort \tn 
% Row Count 1 (+ 1)
% Row 1
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9 & - Very hard intensity \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
8 & - Hard intensity \tn 
% Row Count 3 (+ 1)
% Row 3
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7 & - Requires constant effort \tn 
% Row Count 4 (+ 1)
% Row 4
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6 & - Challenging but can sustain for 30 to 60 minutes \tn 
% Row Count 6 (+ 2)
% Row 5
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5 & - Still requires effort \tn 
% Row Count 7 (+ 1)
% Row 6
\SetRowColor{LightBackground}
4 & - Slight effort to maintain pace \tn 
% Row Count 8 (+ 1)
% Row 7
\SetRowColor{white}
3 & - Able to maintain a conversation \tn 
% Row Count 10 (+ 2)
% Row 8
\SetRowColor{LightBackground}
2 & - Gentle and easy to maintain \tn 
% Row Count 11 (+ 1)
% Row 9
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1 & - Very easy pace \tn 
% Row Count 12 (+ 1)
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\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Effort Required For Running}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{For all the runs, you should be maintaining an effort between 2 and 3. This means they are easy runs and you are limiting the chance of injuring yourself and still enjoying the process. The only exception is where you see "Strides" listed in the plan. These are 30 second bouts of higher intensity running, where you should be running at approximately 8 on the effort scale.% Row Count 8 (+ 8)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{About "Strides"}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{"Strides" listed in the plan in some of your training days. These are 30 second bouts of higher intensity running, where you should be running at approximately 8 on the effort scale.% Row Count 5 (+ 5)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
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\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{DISCLAIMER}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{{\bf{Please make sure you are being safe in all aspects of your training and running. Please use appropriate safety equipment when needed and ensure you consult a Doctor if you are unfit or have not recently taken on a physical fitness program recently.}}% Row Count 6 (+ 6)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 1}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 20 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 20 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & 20 minutes easy running \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Remember all running is between an effort of 2 and 3. Remember there is no issue with walking if you need to. In the first week or so, when you are doing 20 minutes of easy running, you may want to start with one minute of running, followed by a minute or walking, continuing until you make up the full 20 minutes.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 2}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 20 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 40 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Week 2 introduces your first long run. We start at 40 minutes and will build up from this, make sure you take your time and pace your long runs.}  \tn 
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 3}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 20 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 50 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 4}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 40 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{In weeks 4, 8 and 11 of the training plan, the long run scales back a little to allow you to get your body accustomed to the training and allow you to recover.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 5}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 60 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 6}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 70 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 7}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 80 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 8}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 60 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{We scale our long run back just a little this week to make sure you are ready for the final 4 weeks of the training plan.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 9}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 90 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 10}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 100 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{Week 10 of the training plan includes the longest run you will do as part of the training plan. Completing this long run is a big milestone as part of your training, so make sure you take some time to celebrate this.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
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\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 11}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 30 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 30 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
\{\{fa-square-o\}\} Day 4 & 20 minutes easy running \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & Rest day \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & 30 minutes easy running \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Long Run for 60 minutes \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{As this point of the training plan, it's really important to stay consistent and continue to tick off your training runs...Keep it up, you're almost there.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.69218 cm} x{3.28482 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Training Plan - Week 12}}  \tn
% Row 0
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 1 & Rest day \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\{\{fa-square-o\}\} Day 2 & 20 minutes easy running \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 3 & 20 minutes easy running \tn 
% Row Count 6 (+ 2)
% Row 3
\SetRowColor{white}
 & 4 x 30 seconds strides with two minutes rest \tn 
% Row Count 8 (+ 2)
% Row 4
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 4 & Rest day \tn 
% Row Count 10 (+ 2)
% Row 5
\SetRowColor{white}
\{\{fa-square-o\}\} Day 5 & 30 minutes easy running \tn 
% Row Count 12 (+ 2)
% Row 6
\SetRowColor{LightBackground}
\{\{fa-square-o\}\} Day 6 & Rest day \tn 
% Row Count 14 (+ 2)
% Row 7
\SetRowColor{white}
\{\{fa-square-o\}\} Day 7 & Race day - Have Fun! \tn 
% Row Count 16 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\SetRowColor{LightBackground}
\mymulticolumn{2}{x{5.377cm}}{It's race week and we have added in an extra rest day for you to make sure you are feeling as fresh as possible for your goal race.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Summary}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Remember consistency is the key to training for and completing your first half marathon. It's important to make sure you keep up with the plan, expecially the long runs scheduled for each week. Try your best to limit the speed and try to pace appropriately to allow yourself to keep running for as long as possible. Good luck and remember to stay safe and have fun.% Row Count 8 (+ 8)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}