Basic Half Marathon Training Schedule for Beginners

Congratulations on your decision to train for your first half marathon! This schedule (see table below) is perfect for a beginner runner and a first-time half-marathoner whose goal is to finish the 13.1-mile race. To start this plan, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week.If you prefer to do an email course, try this Run Your First Half Marathon E-mail Course.

If you haven’t already had a recent physical, visit your doctor for medical clearance to train for a half marathon.

Notes about the schedule:

Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days.

Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.

Wednesdays: Some Wednesdays are designated rest days. Others are cross-training (CT) days, when you should do a cross-training activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.

Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you’re feeling very sluggish or sore on Friday, take a rest day. It’s important that you’re feeling strong for your Saturday long run.

Saturdays: This is the day for your long, slow, distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.

Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. You can also do a run/walk combination or cross-train.

Note: 
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.

 

Beginners’ Half Marathon Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 2 mi Rest 2.5 mi Rest 3 mi 20-30 min EZ run or cross-train
2 Rest 2 miles Rest 3 mi CT or Rest 4 mi 20-30 min EZ run or cross-train
3 Rest 2.5 mi CT 3 mi Rest 5 mi 20-30 min EZ run or cross-train
4 Rest 3 mi CT 4 mi Rest 6 mi 20-30 min EZ run or cross-train
5 Rest 3 mi CT 3 mi Rest 7 mi 30 min EZ run or cross-train
6 Rest 4 mi CT 4 mi Rest 8 mi 30 min EZ run or cross-train
7 Rest 4 mi Rest 4 mi CT 9 mi 30 min EZ run or cross-train
8 Rest 4 mi CT 3 mi Rest 10 mi 30 min EZ run or cross-train
9 Rest 5 mi CT 4 mi Rest 11 mi Rest
10 30 min EZ run or cross-train 4 mi Rest 3 mi CT 12 mi 30 min EZ run or cross-train
11 Rest CT Rest 3 mi CT 5 mi 30 min EZ run or cross-train
12 Rest 2 mi 20 minutes Rest 20 minutes Race Day! Rest Day!
This entry was posted in Training Schedules. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>