Half Marathon Training Program
77Doesn't this look like fun?
A Simple Half Marathon Training Plan
Have you ever thought about running a half marathon? Have you ever wanted to, but somehow talked yourself out of it? Could've been for a variety or reasons: a busy work schedule, no motivation, no clue how to train, or my favorite, the "i'm not a runner" excuse? I've always wondered, what exactly does it mean to be a "runner". After all, how many of the people in the above picture from the NYC marathon REALLY look like "runners"?
Purpose
The purpose of this article is to give you one less reason to say no :). This article presents a very clear and easy to understand training plan for your first half marathon. It's meant to be a plan that if followed reasonably closely, will give you that raceday confidence to finish a race. The following plan is for a 14 week training program. It consists of an OFF day every Monday, and Thursday is an optional OFF day or cross training (stuff like yoga, cycling, swimming, etc are great to mix in once in a while). Good luck and happy running!!!
NOTE: Prior to starting this plan, your base fitness level should be running 2-3 miles with relative ease at least a couple times a week.
Week 1: M - OFF | Tu - 2 | W - 3 | Th - OFF | F - 2 | Sat - 3 | Sun - 4 | Total - 14
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Week 2: M - OFF | Tu - 4 | W - 3 | Th - OFF | F - 4 | Sat - 2 | Sun - 5 | Total - 18
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Week 3: M - OFF | Tu - 5 | W - 4 | Th - OFF | F - 4 | Sat - 3 | Sun - 6 | Total - 22
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Week 4: M - OFF | Tu - 4 | W - 4 | Th - OFF | F - 4 | Sat - 3 | Sun - 5 | Total - 20
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Week 5: M - OFF | Tu - 5 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 7 | Total - 22
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Week 6: M - OFF | Tu - 5 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 8 | Total - 23
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Week 7: M - OFF | Tu - 6 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 9 | Total - 25
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Week 8: M - OFF | Tu - 6 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 10 | Total - 26
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Week 9: M - OFF | Tu - 5 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 8 | Total - 23
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Week 10: M - OFF | Tu - 6 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 11 | Total - 27
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Week 11: M - OFF | Tu - 7 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 12 | Total - 29
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Week 12: M - OFF | Tu - 6 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 13 | Total - 29
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Week 13: M - OFF | Tu - 6 | W - 3 | Th - OFF | F - 4 | Sat - 3 | Sun - 6 | Total - 22
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Week 14: M - OFF | Tu - 5 | W - 3 | Th - OFF | F - 2 | Sat - 1 | Sun - RACE DAY!!!
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Comments
Extra note for base fitness added :)
Hi Binglehopper--Great hub, especially the easy progression in mileage. Have you run a 1/2 marathon with this schedule and how did it go?
hey minnow, thanks for the comment :). so i've never actually used this EXACT schedule because i've never run a 1/2 marathon before. however, i have done several full marathons, and actually have an ironman triathlon coming up in a few weeks! but back to the original question, this schedule was based off of the marathon training schedules i've used, and my friend is using it in preparation for the nike women's half on sunday, and she said it was a good schedule. so good luck if you ever give it a shot!
Paul Edmondson says:
2 years ago
What about if you are just starting out running and are in lousy shape, but you want the end goal of doing the half marathon? Should you start slower. Two miles on the first day seems like it could put a lot of people out for the rest of the week:)