Running a half marathon is a fantastic goal for both seasoned runners and beginners. Whether you’re training for your first race or looking to improve your time, a solid training plan is essential. The half marathon distance, 13.1 miles (21.1 kilometres), is an exciting challenge that combines endurance, speed, and strategy. While it’s not as demanding as a full marathon, it still requires dedication and smart preparation.
This training plan is designed for runners who have a basic level of fitness and can already run a few miles comfortably. It provides a mix of running, strength training, cross-training, and rest days to help build endurance, improve speed, and reduce the risk of injury. With a structured approach, you’ll be ready for race day, both physically and mentally.
Why a Half Marathon Training Plan?
Training for a half marathon is not just about increasing your mileage each week; it’s about preparing your body and mind for the demands of race day. Each week in this plan includes a combination of easy runs, strength training, speed work, and recovery days. The strength training and cross-training sessions will improve your overall fitness, allowing you to run more efficiently and reduce the risk of injuries.
Rest days are equally important—they give your muscles time to recover, ensuring you don’t overtrain and become fatigued before the race. Cross-training sessions can be anything from cycling to swimming, or even using the elliptical machine at the gym. These activities help to build endurance without putting too much strain on your running muscles.
Training Plan Overview
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3 miles | Strength Training | 2 miles (2 x 400m intervals) | 3 miles | Cross Training | 6 miles | Rest |
| 2 | 3 miles | Strength Training | 2.5 miles (3 x 400m intervals) | 3 miles | Cross Training | 8 miles | Rest |
| 3 | 4 miles | Strength Training | 3 miles (2 x 800m intervals) | 3 miles | Cross Training | 10 miles | Rest |
| 4 | 4 miles | Strength Training | 3 miles (4 x 400m intervals) | 5 miles | Cross Training | 12 miles | Rest |
| 5 | 4 miles | Strength Training | 3 miles (2 x 800m intervals) | 3 miles | Cross Training | 8 miles | Rest |
| 6 | 3 miles | Yoga | 2 miles | 2 miles OR rest | Rest | Race Weekend | Race Day |
The training plan spans six weeks and gradually increases in intensity. In the early weeks, the focus is on building a solid foundation with easy runs and strength training. As the weeks progress, the training shifts to longer runs on weekends, while still maintaining strength and cross-training during the week.
Here’s how the plan breaks down week by week:
Week 1
- Monday: 3 miles
- Tuesday: Strength Training
- Wednesday: 2 miles (2 x 400m intervals)
- Thursday: 3 miles
- Friday: Cross Training
- Saturday: 6 miles
- Sunday: Rest
In the first week, the focus is on establishing a consistent running routine with moderate mileage. The strength training on Tuesday helps to improve your running form, strength, and stability. The 2-mile interval workout on Wednesday is a great way to begin introducing speed work into your training, helping you develop faster leg turnover. The long run on Saturday, 6 miles, is a solid starting point for building endurance.
Week 2
- Monday: 3 miles
- Tuesday: Strength Training
- Wednesday: 2.5 miles (3 x 400m intervals)
- Thursday: 3 miles
- Friday: Cross Training
- Saturday: 8 miles
- Sunday: Rest
Week 2 builds on the previous week’s foundation. The intervals on Wednesday are slightly longer, and the weekend long run increases to 8 miles. This is an important progression as it helps to increase your stamina without overwhelming your body. Cross-training continues on Friday to keep your cardiovascular fitness up while preventing running burnout.
Week 3
- Monday: 4 miles
- Tuesday: Strength Training
- Wednesday: 3 miles (2 x 800m intervals)
- Thursday: 3 miles
- Friday: Cross Training
- Saturday: 10 miles
- Sunday: Rest
Week 3 brings a slight increase in both your weekday mileage and the intensity of your interval training. By adding 800m intervals, you’re working on improving your speed and running efficiency. The long run on Saturday increases to 10 miles, helping to further build endurance in preparation for the half marathon.
Week 4
- Monday: 4 miles
- Tuesday: Strength Training
- Wednesday: 3 miles (4 x 400m intervals)
- Thursday: 5 miles
- Friday: Cross Training
- Saturday: 12 miles
- Sunday: Rest
At this point in the plan, the intensity increases again. The interval session on Wednesday now includes four 400m intervals, helping to further enhance your speed and stamina. Thursday’s run increases to 5 miles, and the long run on Saturday is 12 miles—just one mile shy of the half marathon distance. This long run will help you get accustomed to running for extended periods, both physically and mentally.
Week 5
- Monday: 4 miles
- Tuesday: Strength Training
- Wednesday: 3 miles (2 x 800m intervals)
- Thursday: 3 miles
- Friday: Cross Training
- Saturday: 8 miles
- Sunday: Rest
Week 5 starts to taper slightly, reducing the long run to 8 miles. This reduction allows your body to recover and prepare for the race, but you still maintain the regular runs throughout the week. The 800m intervals on Wednesday will continue to improve your speed, and strength training is essential for maintaining your muscle stability as you approach race day.
Week 6
- Monday: 3 miles
- Tuesday: Yoga
- Wednesday: 2 miles
- Thursday: 2 miles or rest
- Friday: Rest
- Saturday: Race Week!
- Sunday: Race Day
Week 6 is all about tapering. You’ll reduce the intensity and mileage to allow your body to fully recover before race day. Yoga on Tuesday will help keep your muscles loose and flexible. The final two runs are light, either 2 miles or rest, so your body is fresh and ready for race day.
This six-week half marathon training plan is designed to gradually build your endurance, speed, and strength while allowing enough recovery to avoid injury. As the plan progresses, you’ll notice an increase in both your weekday mileage and your long runs on the weekend. Remember that rest is just as important as the training itself. It’s essential to give your body time to recover and build strength.
Stay consistent with the plan, listen to your body, and enjoy the process. With dedication, you’ll be ready to take on your half marathon and cross the finish line with confidence!