Really enjoying running, huh? Ready to take on your first half marathon too? Well, you've come to the right place. Distance running is as natural to me as drinking coffee...water, I meant water. I'm excited you're ready to accomplish this goal and with this training plan, you'll be able to fly across the finish line in great condition. Read on to learn how to train for a half marathon.
13.1 is a Go!
The half marathon is the perfect distance: 13.1 miles is long enough to feel like you can master any distance and short enough that you can train your body through it in no time. The key to running any distance is getting your body accustomed to running for long periods of time. Mind over matter is also a major role in distance running. An average training plan for a half marathon is anywhere from 10 to 12 weeks. For first-timers, you'll run distance starting from 9 miles to 24 miles per week. More advanced runners will do 30-50 miles per week; this is for those who are running for time. But for our sake, this plan is for beginners who are just looking to get from the start to the finish in one piece.
This is your 12-week Beginner Half Marathon Training Plan:
Week 1
Monday: 2 Mile Easy Run
Tuesday: Cross Train or REST
Wednesday: 3 Mile Easy Run
Thursday: REST
Friday: Cross Train or REST
Saturday: REST
Sunday: 4 Mile Long Run
Weekly Total: 9 Miles
Week 2
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 3 Mile Easy Run
Friday: REST
Saturday: REST
Sunday: 5 Mile Long Run
Weekly Total: 10 Miles
Week 3
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 4 Mile Easy Run
Friday: REST
Saturday: REST
Sunday: 5 Mile Long Run
Weekly Total: 11 Miles
Week 4
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 5 Mile Easy Run
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: 6 Mile Long Run
Weekly Total: 13 Miles
Week 5
Monday: REST
Tuesday: 3 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 6 Miles Continuous Hills
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: 7 Mile Long Run
Weekly Total: 16 Miles
Week 6
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 6 Miles Fast Pace
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: 6 Mile Long Run
Weekly Total: 14 Miles
Week 7
Monday: REST
Tuesday: 4 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 6 Miles Continuous Hills
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: 6 Mile Long Run
Weekly Total: 16 Miles
Week 8
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 7 Miles Fast Pace
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: 7 Mile Long Run
Weekly Total: 16 Miles
Week 9
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 7 Miles Continuous Hills
Friday: 2 Easy Run
Saturday: Cross Train or REST
Sunday: 10 Mile Long Run
Weekly Total: 21 Miles
Week 10
Monday: REST
Tuesday: 3 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 7 Miles Fast Pace
Friday: 2 Mile Easy Run
Saturday: Cross Train or REST
Sunday: 10 Mile Long Run
Weekly Total: 22 Miles
Week 11
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 7 Miles Fast Pace
Friday: 2 Mile Easy Run
Saturday: Cross Train or REST
Sunday: 9 Mile Long Run
Weekly Total: 20 Miles
Week 12
Monday: REST
Tuesday: 2 Mile Easy Run
Wednesday: Cross Train or REST
Thursday: 5 Miles Fast Pace
Friday: Cross Train or REST
Saturday: Cross Train or REST
Sunday: RACE DAY!
Weekly Total: 20.1 Miles
Reading the Plan
Rest days: Crucial time to adapt to training sessions and recovery periods.
Easy Runs: Keep them at a comfortable pace. You should finish these runs with enough energy to want to run more. These help build aerobic fitness and muscular strength.
Cross Train: This includes swimming, cycling, walking, rowing or low-impact training. You can do these exercises for 30 minutes.
Long Runs: Steady pace at a conversational pace (this means you'd be able to talk to someone while you're running.)
Continuous Hills: Build leg strength and lung power. Incorporate 60 seconds to climb hills.
Fast Pace: 10-20 seconds faster than your average Easy Run pace.
