What is a Half Marathon?
A half marathon is a long-distance running event that covers a distance of 13.1 miles (21.1 kilometers). Training for a half marathon can help improve cardiovascular health, increase endurance, and promote overall fitness. Whether you’re a first-time runner or a seasoned athlete, proper training is key to successfully completing the race.
The Importance of Training
To tackle a half marathon, a structured training plan is essential. It helps build stamina, prevent injury, and ensure you’re ready for race day. Our 16-week training plan is designed for runners of all levels, gradually increasing your mileage each week. By following this plan, you’ll be able to prepare for the physical and mental challenges of running 13.1 miles.
The plan includes a balance of running, strength training, and rest days to allow your body to recover. Each week, you will gradually build your endurance and speed, leading up to the big day.
Week-by-Week Breakdown
Below is the 16-week breakdown of the training plan:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest Day | Training Run 3mi | Training Run 2mi | Rest Day | Training Run 3mi | Strength Training | Long Run 4mi |
| 2 | Rest Day | Training Run 3mi | Training Run 2mi | Rest Day | Training Run 3mi | Strength Training | Long Run 5mi |
| 3 | Rest Day | Training Run 3mi | Training Run 2mi | Rest Day | Training Run 3.5mi | Strength Training | Long Run 5mi |
| 4 | Rest Day | Training Run 3.5mi | Training Run 2mi | Rest Day | Training Run 3.5mi | Strength Training | Long Run 6mi |
| 5 | Rest Day | Training Run 3.5mi | Training Run 2.5mi | Rest Day | Training Run 4mi | Strength Training | Long Run 6mi |
| 6 | Rest Day | Training Run 4mi | Training Run 2.5mi | Rest Day | Training Run 4mi | Strength Training | Long Run 4mi |
| 7 | Rest Day | Training Run 4mi | Training Run 2.5mi | Rest Day | Training Run 4mi | Strength Training | Long Run 7mi |
| 8 | Rest Day | Training Run 4mi | Training Run 2.5mi | Rest Day | Training Run 4mi | Strength Training | Long Run 8mi |
| 9 | Rest Day | Training Run 4mi | Training Run 2.5mi | Rest Day | Training Run 4.5mi | Strength Training | Long Run 5mi |
| 10 | Rest Day | Training Run 4.5mi | Training Run 2.5mi | Rest Day | Training Run 4.5mi | Strength Training | Long Run 8mi |
| 11 | Rest Day | Training Run 4.5mi | Training Run 2.5mi | Rest Day | Training Run 4.5mi | Strength Training | Long Run 9mi |
| 12 | Rest Day | Training Run 4.5mi | Training Run 2.5mi | Rest Day | Training Run 4.5mi | Strength Training | Long Run 6mi |
| 13 | Rest Day | Training Run 5mi | Training Run 3mi | Rest Day | Training Run 5mi | Strength Training | Long Run 9mi |
| 14 | Rest Day | Training Run 5mi | Training Run 4mi | Rest Day | Training Run 5mi | Strength Training | Long Run 10mi |
| 15 | Rest Day | Training Run 5mi | Training Run 3mi | Rest Day | Training Run 5mi | Strength Training | Long Run 7mi |
| 16 | Rest Day | Training Run 3mi | Rest Day | Easy Run 3mi | Rest Day | Easy Run 2mi | Half Marathon 13.1mi |
Week 1:
- Training Focus: Start off with a solid base.
- Monday: Rest day to recover from any prior training.
- Tuesday: A 3-mile training run at a comfortable pace.
- Wednesday: A shorter 2-mile training run.
- Friday: 3 miles of training and strength training afterward.
- Sunday: The first long run of 4 miles at an easy pace to build endurance.
Week 2:
- Training Focus: Increasing mileage gradually.
- Tuesday: A 3-mile run, maintaining a consistent pace.
- Wednesday: Another 2-mile run.
- Friday: A 3-mile run with strength training.
- Sunday: 5-mile long run to further develop stamina.
Week 3:
- Training Focus: Continuing to build endurance.
- Tuesday: Run 3 miles.
- Wednesday: 2 miles of training.
- Friday: 3 miles with strength training.
- Sunday: A 5-mile long run.
Week 4:
- Training Focus: Stepping up the long run.
- Tuesday: Run 3 miles.
- Wednesday: 2 miles of training.
- Friday: 3-mile run and strength training.
- Sunday: Increase to 6 miles for the long run, continuing to build stamina.
Week 5:
- Training Focus: Steady progression in both weekly mileage and long runs.
- Tuesday: 3.5 miles.
- Wednesday: 2.5-mile run.
- Friday: 3.5-mile run followed by strength training.
- Sunday: Long run of 6 miles at a comfortable pace.
Week 6:
- Training Focus: Increasing mileage further.
- Tuesday: 4 miles of running.
- Wednesday: 2.5-mile training run.
- Friday: 4 miles with strength training.
- Sunday: 6-mile long run to keep up the endurance.
Week 7:
- Training Focus: Building on the foundation with an increase in long run distance.
- Tuesday: Run 4 miles.
- Wednesday: 2.5 miles.
- Friday: 4 miles of running.
- Sunday: 7-mile long run.
Week 8:
- Training Focus: Continuing to increase long run distance.
- Tuesday: Run 4 miles.
- Wednesday: 2.5 miles.
- Friday: 4 miles with strength training.
- Sunday: 8 miles long run.
Week 9:
- Training Focus: Slight reduction in mileage to allow for recovery.
- Tuesday: Run 4 miles.
- Wednesday: 2.5 miles.
- Friday: 4 miles of running.
- Sunday: 8 miles of running.
Week 10:
- Training Focus: Increasing the long run to 9 miles.
- Tuesday: 4.5 miles of training.
- Wednesday: 2.5 miles.
- Friday: 4.5 miles with strength training.
- Sunday: 9-mile long run.
Week 11:
- Training Focus: Building endurance for longer distances.
- Tuesday: 4.5 miles.
- Wednesday: 2.5 miles.
- Friday: 4.5 miles with strength training.
- Sunday: 9 miles of long running.
Week 12:
- Training Focus: Peak mileage with a long run of 10 miles.
- Tuesday: 4.5 miles.
- Wednesday: 2.5 miles.
- Friday: 4.5 miles followed by strength training.
- Sunday: 10-mile long run.
Week 13:
- Training Focus: Maintaining peak long runs while tapering weekly mileage.
- Tuesday: 5 miles.
- Wednesday: 3 miles.
- Friday: 5 miles with strength training.
- Sunday: 10 miles.
Week 14:
- Training Focus: Decreasing intensity and focusing on recovery.
- Tuesday: 5 miles.
- Wednesday: 4 miles.
- Friday: 5 miles with strength training.
- Sunday: 6-mile long run, reducing the load to prepare for race day.
Week 15:
- Training Focus: The final taper before the race.
- Tuesday: 5 miles.
- Wednesday: 3 miles.
- Friday: 5 miles with strength training.
- Sunday: 7-mile long run, preparing for the final push.
Week 16:
- Training Focus: Tapering to prepare for race day.
- Tuesday: 3 miles.
- Wednesday: Rest.
- Friday: 3 miles easy run.
- Sunday: Race day! The big day is here – Half Marathon (13.1 miles)!
Key Notes:
- Training Runs: These runs should be completed at a comfortable pace, rated at 3-4 out of 10 on the Rate of Perceived Exertion (RPE) scale.
- Long Runs: These are to be done at a conversational pace, rated 2-3 out of 10 on the RPE scale, and are essential for building endurance.
- Strength Training: Focus on compound exercises such as deadlifts, squats, and lunges to build strength and prevent injury.
- Rest Days: Rest and recovery are just as important as the training itself. Make sure to give your body time to heal and adapt to the stresses of running.
This training plan will help you gradually build the endurance needed to complete a half marathon, all while avoiding burnout and injury. Remember to stay hydrated, fuel your body properly, and listen to your body as you progress through the weeks.