Half Marathon Training Schedule For Beginners
Beginner's Half Marathon Training Schedule
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.
Keep reading to see this basic 12-week training schedule.
Before looking over the schedule, here are some important notes.
- Mondays: Rest to prevent injury.
- Tuesdays and Thursdays: Warm up, then 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 |
Source: Thinkstock
