So you've run a few 5Ks and maybe have a 10K under your belt. Now you're ready to tackle your first half marathon. You'll need a training schedule to get your mileage up, but it's hard to find time to train when you have a full-time job, family, etc. So this schedule from About: Running is just what you need. It allows you to train moderately throughout the week, while working on your longer runs on Saturdays, when most people have free time.

To see this basic 12-week training schedule read more.

Before looking over the schedule, here are some important notes.

  • Mondays: Rest to prevent injury.
  • Tuesdays and Thursdays: After warming up, run at a moderate pace for the designated mileage.
  • Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
  • 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 tired or sore, then rest.
  • Saturdays: Run the designated mileage at an easy, conversational pace.
  • Sundays: Recover on this day with easy runs to loosen up your muscles.

Week Mon Tues Wed Thurs Friday Sat Sun Total Miles Run
1 Rest 2 miles Rest 2.5 miles Rest 3 miles 2 easy miles 9.5 miles
2 Rest 2 miles Rest 3 miles CT or Rest 4 miles 2.5 easy miles 11.5 miles
3 Rest 2.5 miles 2 miles 3 miles CT or Rest 5 miles 2 easy miles 14.5 miles
4 Rest 3 miles Rest 4 miles CT or Rest 6 miles 3 easy miles 16 miles
5 Rest 3 miles 3 miles 3 miles CT or Rest 7 miles 3 easy miles 19 miles
6 Rest 4 miles 3 miles 4 miles CT or Rest 8 miles 3 easy miles 22 miles
7 Rest 4 miles Rest 4 miles CT or Rest 9 miles 3 easy miles 20 miles
8 Rest 4 miles 3 miles 3 miles CT or Rest 10 miles 3 easy miles 23 miles
9 Rest 5 miles 3 miles 4 miles CT or Rest 11 miles Rest 23 miles
10 3 easy miles 4 miles Rest 3 miles CT or Rest 12 miles 3 easy miles 25 miles
11 Rest 4 miles Rest 3 miles CT or Rest 5 miles 2.5 easy miles 14.5 miles
12 Rest 2 miles 20 minutes Rest 20 minutes Race Day! 13.1 miles Rest 15.1 miles + 40 minutes

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