A Half Marathon Training Program
A half marathon is ~13.1 miles (21.1 km), exactly half the distance of a full marathon. The undertaking requires training and diligence as well as careful planning of nutrition, equipment, and pacing in the lead up to race day.
The training plans within this program are stratified into beginner, intermediate, and advanced training. Those who are new to running are encouraged to choose the beginner path, including the optional ramp-up program. Use the following guide to select a training plan.
The following links can be used to navigate to specific training plans:
Training Plan | Best Suited For | Primary Goal |
|---|---|---|
Ramp-Up | Beginners with minimal or no running experience who need to build a base | To build basic running endurance before starting serious training. |
Beginner | Newer runners or those who have run shorter distances (5K, 10K) and want to complete a half marathon | To build endurance gradually and safely for completing a half marathon. |
Intermediate | Runners with experience in shorter distances (5K, 10K) who want to improve their performance in a half marathon | To complete the half marathon while improving endurance, speed, and pacing. |
Advanced | Experienced runners aiming to race for a personal best or improve their previous performance | To optimize race performance through advanced training techniques like intervals, tempo runs, and long runs. |
Key Terms
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Easy Run: A relaxed, comfortable pace that builds aerobic endurance and helps with recovery.
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Long Run: The longest run of the week, gradually increasing in distance to build endurance and stamina for race day.
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Cross-Training: Non-running exercises (like cycling or swimming) that improve overall fitness, strengthen muscles, and reduce injury risk.
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Tempo Run: A "comfortably hard" pace that improves your lactate threshold, allowing you to sustain faster speeds longer.
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Speed Intervals: Short bursts of high-intensity running followed by recovery, aimed at improving speed, VO2 max, and running efficiency.
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Rest Day: A day without intense exercise, allowing the body time to recover and repair, preventing overtraining and injury.
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VO2 Max: The maximum amount of oxygen your body can use during intense exercise, improving with interval training to boost endurance.
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Lactate Threshold: The point at which lactic acid builds up in the blood, and increasing it allows you to run harder for longer without fatigue.
Beginner Training Program + Ramp-Up Training
12 Weeks + 4 Weeks (Optional)
This training plan is a structured approach which focuses on steady progression and approachable mileage. It is best suited for individuals who are new to running or have completed shorter distance races. Complete beginners are encouraged to begin with the Ramp - Up Training Program prior to beginning the 12 - week program.
How It Prepares You for Your Goal:
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Goal: Finish a half marathon (13.1 miles) while gradually building endurance and avoiding injury.
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Progression: The program builds up weekly long runs that gradually increase distance, allowing the body to adapt to longer efforts. Cross - training and rest days provide active recovery, which is key to prevent injury.
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Outcome: By the end of the 12 weeks, you'll be well - prepared for the challenge of running a half marathon, and you’ll have built up the necessary endurance and fitness to cross the finish line. The pace is slow enough for beginners to manage but challenging enough to get you race - ready.
Ramp - Up Training (Optional 4 Weeks)
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 | Rest | Easy run (1.5 miles) | Cross-training (20-30 min) | Easy run (1.5 miles) | Rest or easy walk | Long run (2 miles) | Cross-training (20 min) |
2 | Rest | Easy run (2 miles) | Cross-training (25-30 min) | Easy run (2 miles) | Rest or easy walk | Long run (3 miles) | Cross-training (20-30 min) |
3 | Rest | Easy run (2.5 miles) | Cross-training (30 min) | Easy run (2.5 miles) | Rest or easy walk | Long run (4 miles) | Cross-training (30 min) |
4 | Rest | Easy run (3 miles) | Cross-training (30-35 min) | Easy run (3 miles) | Rest or easy walk | Long run (5 miles) | Cross-training (30 min) |
Beginner Training Program (12 Weeks)
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 - 4 | Rest | Easy run (2-3 miles) | Cross-training (30 min) | Easy run (3 miles) | Rest or easy walk | Long run (3-6 miles) | Cross-training (30 min) |
5 - 8 | Rest | Easy run (3-4 miles) | Cross-training (30-45 min) | Easy run (3-4 miles) | Rest or easy walk | Long run (4-7 miles) | Cross-training (30-45 min) |
9 - 11 | Rest | Easy run (4 miles) | Cross-training (30-45 min) | Easy run (3-5 miles) | Rest or easy walk | Long run (5-9 miles) | Cross-training (30-45 min) |
12 | Rest | Easy run (3 miles) | Cross-training (30 min) | Easy run (2-3 miles) | Rest | Rest | Race Day! |
Intermediate Training Program
12 Weeks
The intermediate plan incorporates variety into the training with the introduction of tempo runs in addition to including longer distances in the build up to race day. The program is intended for individuals with prior race experience who regularly run.
How It Prepares You for Your Goal:
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Goal: Complete a half marathon with improved speed, endurance, and pacing strategies.
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Progression: The intermediate plan introduces tempo runs and interval training, which will help you build speed and power. Long runs progressively increase, and weekly mileage is higher, challenging you to increase your stamina.
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Outcome: By the end of this program, you’ll not only be prepared to complete a half marathon but also to race it. You’ll have gained the strength and speed to run the distance more efficiently, and you’ll have the ability to pace yourself effectively during the race.
Intermediate Training Program (12 Weeks)
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 - 4 | Rest | Easy run (4-5 miles) | Cross-training (30-45 min) | Tempo run (3-4 miles) | Rest or easy run (3 miles) | Long run (5-6 miles) | Cross-training (30-45 min) |
5 - 8 | Rest | Easy run (4-5 miles) | Cross-training (30-45 min) | Tempo run (4-5 miles) | Rest or easy run (3 miles) | Long run (6-9 miles) | Cross-training (45 min) |
9 - 11 | Rest | Interval training (4x400m) | Cross-training (45 min) | Tempo run (4-6 miles) | Rest or easy run (3-4 miles) | Long run (8-10 miles) | Cross-training (45 min) |
12 | Rest | Easy run (3-4 miles) | Cross-training (30-45 min) | Easy run (2-3 miles) | Rest | Rest | Race Day! |
Advanced Training Program
12 Weeks
Advanced trainers are those with extensive running training. Individuals who have completed half marathons or similar races and have a strong running base. Runnings in this subset are looking to optimize their time, endurance, and performance.
How It Prepares You for Your Goal:
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Goal: Run a personal best time in the half marathon and improve overall race performance.
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Progression: This program focuses heavily on speed and interval training, designed to improve running economy and race pacing. Long runs are longer and faster paced, with key workouts focused on improving VO2 max and lactate threshold.
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Outcome: By the end of this program, you’ll have the necessary tools to push yourself during the race. Whether your goal is to finish faster, run a specific time, or challenge yourself to the highest level of endurance, this program prepares you to perform at your best.
Advanced Training Program (12 Weeks)
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 - 4 | Rest | Speed intervals (6x400m) | Easy run (5-6 miles) | Tempo run (4-5 miles) | Rest or easy run (3 miles) | Long run (7-9 miles) | Cross-training (45 min) |
5 - 8 | Rest | Speed intervals (4x800m) | Easy run (5-6 miles) | Tempo run (5-6 miles) | Rest or easy run (3-4 miles) | Long run (8-10 miles) | Cross-training (45-60 min) |
9 - 11 | Rest | Speed intervals (4x1 mile) | Easy run (5-6 miles) | Tempo run (6-7 miles) | Rest or easy run (3-4 miles) | Long run (10-12 miles) | Cross-training (45-60 min) |
12 | Rest | Easy run (3-4 miles) | Cross-training (30-45 min) | Easy run (2-3 miles) | Rest | Rest | Race Day! |