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June 25, 2023

If you have been running for two years or more, you might ask yourself why a half marathon race should be your goal? Well, many runners consider the half-marathon to be a meaningful challenge that isn’t as time-consuming or physically demanding as preparing for a full marathon. Half-marathon races are also quite simple to come across, with more and more springing up throughout the country. Running a half-marathon may also be an excuse to visit a new place or train for a race with family or friends. Half marathons may raise funds for certain organizations. Thus some runners race for a good cause. Half-marathons offer more attainable cut-off timings than marathons if you are a slow runner or walker.

Table Of Contents

Why Is Following A Training Plan Important?
- What Happens If You Get Injured When Training For A Half Marathon?
How to Pick the Right Half Marathon Training Plan?
Half Marathon Training Plans for Beginners

Why Is Following A Training Plan Important?

Sean Tait, a running coach, discusses how the correct strategy can help you train all of the separate components combined on race day. A solid plan allows you to go through several sorts of sessions in a week without putting your body in danger of injury or overtraining.

Remember that nothing is accomplished in a single day, but rather over time. A schedule will be created with the full training session in mind, rather than simply what you should do on that day. For example, if you don’t run easily enough on an easy run, you won’t give your body enough time to recover from the excellent training you’ve been doing, increasing your chance of injury.

What Happens If You Get Injured When Training For A Half Marathon?

“It’s better to get to the end of your plan healthy, having missed a week or two than to have hit all your sessions but be in no fit state to race,” says running coach Paddy McGrath. Depending on when the injury occurs, cross-training in a way that doesn’t put stress on the affected area may be possible (e.g., swimming, aqua-running or cycling). That way, even if you don’t run, you’ll stay in shape.

If you are unable to run for:

One week: skip that week and resume your training the following week.
Two weeks: repeat the previous week’s training and continue from there, keeping in mind that you may not reach the same level as someone who has followed the program without interruption.
Three weeks: Go back two weeks, if not three, because your fitness will have deteriorated.
Four weeks or more: It’s usually a good idea to change your objective to a slower time.

How to Pick the Right Half Marathon Training Plan?

It’s not simple to develop a training plan for your first half marathon that meets your needs. Even the most seasoned racers need a schedule to guarantee they are ready on race day. For runners of various levels, there are several calculators and training regimens available in books, journals, and the internet. You must evaluate your present fitness level, running experience, and half marathon goals when determining how long to train for a half marathon.

To prepare for a half marathon, most runners, even beginners, should train for 12 weeks – or three months. However, this might vary based on various circumstances; for example, absolute beginners with no prior running experience would most likely need to train for 15-16 weeks or more to increase their distance and running technique gradually. Similarly, experienced runners who are already training consistently may only require 6-8 weeks to prepare for the half marathon – though they may need a little longer if they are aiming for a new best.

Half Marathon Training Plans for Beginners

You’re probably ready to start training for a half-marathon if you’ve been running or running/walking for a few months and have already completed a lesser race distance, such as a 5K. If you’ve never run a half-marathon and are presently running less than 10 miles per week, plan to spend 12 to 14 weeks training. Running at least three times per week initially and at least four times per week as your training improves is recommended. You can expect to increase your endurance and strength during this period to the point where long runs become simpler and increasing miles becomes the logical next step. While keeping to your training schedule is vital, it’s not as crucial as taking a break if you’re injured or going through a personal crisis. Pushing through might aggravate your injury and lead to a long-term problem. It’s generally better to halt your training and check with a doctor if you have any discomfort, aside from typical post-run stiffness.

Begin with running at a conversational speed three to four times a week. This implies you’ll be able to talk in complete sentences without gasping for air. Continue at this speed week after week while progressively increasing your distance. When you initially start running, aim for 10 to 15 miles per week and gradually increase to 25 to 30 miles. Aim to run three to four times each week, with one of those days being a long run. You should also include one to two days of cross-training to improve your fitness and injury resistance. Swimming, Pilates, elliptical training, cycling, and walking are all excellent half-marathon conditioning exercises. Make sure to set aside a day for rest and supplement if required.

The greatest mileage weeks of your training will be three, four, and five weeks before your race, in terms of weekly time commitment. During your tapering period, you’ll reduce your mileage in the final two weeks leading up to the half-marathon. This allows your body and mind to recover from training while also preparing for your next race. You’ll need to invest in decent running equipment, particularly a nice pair of running shoes. You should also invest in sweat-wicking clothes and a hydration belt (or fanny pack) to keep energy gels, small snacks, water, and maybe your keys and phone.

Here are some examples of beginning half-marathon training schedules:

12 Weeks Run/Walk Half-Marathon Training Schedule for Beginners

If you stick to this 12-week half-marathon training plan, you’ll be able to run/walk your way to the finish line. To begin this training program, you should have a weekly distance of around 8 to 10 kilometers. This 12-week half marathon training program will help you run or walk your way to the finish line of your half marathon (13.1 miles). During a run/walk race, you alternate between running and walking periods.

Training Workouts

You should start running/walking for at least two months and have a weekly base mileage of around 8 to 10 miles to begin this program.

Run/Walk Intervals

Because this is a run/walk program for beginners, your exercise instructions will be provided in run/walk intervals. The first number shown will be the number of minutes to run, followed by the number of minutes to walk. 3/1, for example, denotes three minutes of running followed by one minute of walking.

Pace

Each run should begin with a five- to ten-minute warmup walk at an easy to moderate speed. Finish with a five- to ten-minute cool-down walk at a leisurely pace. The speed of your run intervals should be easy and conversational. A stretching routine may be added to the end of your workout. A recovery walk is completed at a slow to moderate speed without any running intervals.

Schedule

You don’t have to run on certain days; nevertheless, you should avoid running/walking on consecutive days. On the days in between runs, it’s best to take a day off or do some cross-training. Walking, biking, swimming, or any other exercise (other than running) can be used as cross-training. Long runs should probably be done on Saturday or Sunday when you have more time. The long-run day is crucial for gradually increasing your longest mileage and stamina for the half marathon distance. Wear your racing gear on heavy mileage days to ensure that your shoes, socks, and other gear will hold up during the marathon.

Each week contains four to five workout days, which should be spaced out with a rest or cross-training day between each heavier workout day.

Day 1: Cross-training

Day 2: 3 miles with 3/1 run/walk intervals

Day 3: Cross-training

Day 4: 5 miles (long run) with 3/1 run/walk intervals

Day 5: 2.5 miles (recovery walk)

· Week 12

Day 1: 2 miles with 3/1 run/walk intervals

Day 2: 20 minutes with 3/1 run/walk intervals

Day 3 (Day before the race): Walk 20 minutes

Day 4: Race day

12 Weeks Half-Marathon Training Schedule for Beginners

As a novice, your objective should be to feel strong by crossing the 13.1-mile (21-kilometer) finish line. This 12-week training plan is ideal for a new runner or someone who has never done a half marathon before. To begin this regimen, you should have been running for at least two months and have a weekly base mileage of around eight to ten miles. Try a run/walk half-marathon training schedule if you prefer a run/walk regimen. Consider an advanced beginner half-marathon training schedule if this training programme seems too simple and you’re not new to running. This 12-week plan is designed for a first-time half-marathon runner who wants to complete the race. To begin this training program, you should have a weekly distance of 8 to 10 miles.

Half-Marathon Training Schedule for Beginners

As you gain experience and wish to improve your finish time, there are various half-marathon training regimens to choose from. If you haven’t had a recent physical, make an appointment with your doctor to get authorization to prepare for a half marathon. Once that’s done, here’s a rundown on how to prepare for a half-marathon.

· Mondays

Mondays are usually relaxation days. Rest days are essential for your healing and injury prevention efforts, so don’t skip them.

· Tuesdays and Thursdays

After your warmup, run the allotted miles at a moderate pace (slightly faster than your long run pace). It’s fine to run at a leisurely pace if you’re fatigued. To evaluate pacing, run a few miles at 5k-10k goal speed (tempo run). After your run, stretch and cool off.

Wednesdays

Some Wednesdays are set aside for rest. Others are cross-training (CT) days, when you should undertake a cross-training exercise for 30 to 45 minutes at an easy-to-moderate effort (bike, walking, swimming, elliptical trainer, etc.). To develop muscular endurance and minimize the chance of injury, undertake whole-body strength training at least once a week.

· Fridays

30 to 45 minutes of easy-to-moderate cross-training (CT) activity (bike, swimming, elliptical trainer, etc.) Take a complete rest day on Friday if you’re feeling particularly lethargic or sore. For your Saturday long run, it’s critical that you feel powerful and rested.

· Saturdays

This is the day to go for a long, leisurely run. Run the distance at a comfortable, conversational speed. As guidance, follow your breathing. During your run, you should be able to breathe easily and speak in whole phrases.

· Sundays

This is a day for active recuperation. Your short-run should be done at a slow, easy (EZ) speed to help loosen up your muscles. You may also cross-train or perform a run/walk combo. Finish with some moderate stretching after your run.

It’s also a good idea to break up the long runs now and again. To ensure that your pace is on track, including several miles at half marathon goal speed. You might incorporate these faster miles into your training schedule every other run from the middle through the end. You may also change the days to fit your schedule. It’s OK to exchange a rest day for a run day if you’re busy on another day and prefer to work out on Monday or Friday.

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Rest	2 miles	Rest	2.5 miles	Rest	3 miles	20-30 minutes easy run or cross-train
2	Rest	2 miles	Rest	3 miles	CT or Rest	4 miles	20-30 minutes easy run or cross-train
3	Rest	2.5 miles	CT	3 miles	Rest	5 miles	20-30 minutes easy run or cross-train
4	Rest	3 miles	CT	4 miles	Rest	6 miles	20-30 minutes easy run or cross-train
5	Rest	3 miles	CT	3 miles	Rest	7 miles	30 minutes easy run or cross-train
6	Rest	4 miles	CT	4 miles	Rest	8 miles	30 minutes easy run or cross-train
7	Rest	4 miles	Rest	4 miles	CT	9 miles	30 minutes easy run or cross-train
8	Rest	4 miles	CT	3 miles	Rest	10 miles	30 minutes easy run or cross-train
9	Rest	5 miles	CT	4 miles	Rest	11 miles	Rest
10	Rest	4 miles	Rest	3 miles	CT	12 miles	30 minutes easy run or cross-train
11	Rest	CT	Rest	3 miles	CT	5 miles	30 minutes easy run or cross-train
12	Rest	2 miles	20 minutes	Rest	20 minutes	Race Day	Rest Day

12 Weeks Half-Marathon Training Schedule for Advanced Beginners

If the beginning plan appears to be too simple for you, consider this advanced beginner program. It’s designed for runners who can run up to 4 miles and run four to five days a week. The 13.1-mile half-marathon is an endurance test that necessitates a commitment to a well-planned 12-week training program. To become ready, you’ll need three months of progressively increasing your long run each week. You should schedule your workout for four to five days each week. It’s best to start with a novice runner half marathon schedule if this is your first half marathon. This 12-week advanced beginning training program is ideal if you’ve completed at least one half-marathon road event or completed a 5K or a 10K and can easily run 4 miles.

Half-Marathon Training Schedule for Advanced Beginners

This plan is set up to follow the difficult days by a day of relaxation or an easy day. To fit your schedule, you can alternate days. It’s OK to change a rest day for a run day if you prefer to work out on Mondays or Fridays.

· Mondays and Fridays

On Mondays and Fridays, most people take a day off. Rest days are crucial to your healing and injury prevention efforts. During your rest days, your muscles grow and heal themselves. If you don’t take any rest days, you won’t build much strength, and you’ll increase your chance of injury.

· Tuesdays and Saturdays

After warming up, run for the allotted mileage at a comfortable pace.

· Wednesdays

For 45 to 50 minutes, do a cross-training (CT) exercise (such as bicycling or swimming) at a low to moderate intensity. Strength training is also advised as part of a well-rounded fitness routine, and you may do it on your CT day.

· Thursdays

You’ll begin doing race-pace runs in the fourth week. Run the stated distance at your half-marathon race pace after a 1-mile warmup (WU). Then, at an easy, conversational speed, run a 1-mile cool-down (CD). If you’re unsure of your half marathon pace, run at a pace you believe you’ll be able to maintain for 13.1 miles. You may also do interval training workouts on these days: For instance, do eight to ten 400m repeats at a 10K speed with two minutes break between reps, then run the remaining length at a 5K pace.

· Saturdays

This is the day for your long run. Warm up at a comfortable speed before running at a conversational pace. It’s a good idea to practice wearing your racing gear, hydrating properly, and refilling with energy foods the same way you will throughout the race. Blister-prevention methods like moisturizing your feet or using cornstarch to keep them dry will become more crucial as you cover more kilometers.

· Sundays

Sundays are days for active recuperation. To assist loosen up your muscles, run at an easy (EZ) and comfortable speed.

Follow the weekly instructions as precisely as possible to maintain a consistent rise in the distance. Tapering takes place in the final two weeks of the program to allow you to recover before your event.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 miles	CT	4 miles	Rest	4 miles	2.5 miles easy
2	Rest	3 miles	CT	4 miles	CT	5 miles	2.5 miles easy
3	Rest	3.5 miles	CT	5 miles	Rest	6 miles	3 miles easy
4	Rest	3.5 miles	CT	1 mile WR / 1 mile race pace / 1 mile CR	Rest	7 miles	3 miles easy
5	Rest	4 miles	CT	1 mile WR / 1.5 miles race pace / 1 mile CR	Rest	8 miles	3.5 miles easy
6	Rest	4 miles	CT	1 mile WR / 2 miles race pace / 1 mile CR	Rest	9 miles	3.5 miles easy
7	Rest	4 miles	CT	1 mile WR / 2.5 miles race pace / 1 mile CR	Rest	10 miles	3.5 miles easy
8	Rest	4.5 miles	CT	1 miles WR / 3 miles race pace / 1 mile CR	Rest	8 miles	4 miles easy
9	Rest	5 miles	CT	1 mile WR / 3 miles race pace / 1 mile CR	Rest	10 miles	3 miles easy
10	Rest	4.5 miles	CT	1 mile WR / 4 miles race pace / 1 mile CR	Rest	12 miles	3 miles easy
11	Rest	4 miles	CT	1 mile WR / 2 mile race pace / 1 mile CR	Rest	5 miles	2.5 miles easy
12	Rest	1 mile WR / 1.5 mile race pace / 1 mile CD	30 minutes running	Rest	20 minutes running	Race Day	Rest Day

Half-Marathon Training Schedule for Intermediate Runners

You can go on to your next goal—beating your time—if you’ve already completed at least one half-marathon (13.1 miles). To help you run a personal record (PR) in your next half-marathon, follow this 12-week training plan. To begin this regimen, you should already be running 30 to 60 minutes four to five days a week. If that’s too much for you, consider the beginner half-marathon plan or the advanced beginner half-marathon schedule. Try the advanced half-marathon program if this one isn’t hard enough.

If you’ve completed at least one half-marathon and want to improve your time, you’ll need to incorporate speed training into your routine if you haven’t previously. This half-marathon training plan will assist you in running your fastest half-marathon.

Training Workouts

To fit your schedule, you can alternate days. It’s acceptable to exchange a rest day for a run day if you’re busy one day. These are the specifics of the workouts you’ll be doing throughout the week.

Cross-training (CT): Cross-training exercises allow you to rest your joints and muscles while continuing to improve your endurance and strength. When the program calls for CT, undertake a moderate-intensity cardio exercise (bike, swimming, elliptical trainer) for 45 to 60 minutes. Long-distance runners benefit greatly from strength training, particularly in the lower body and core.

Tempo Run: Tempo runs to aid in developing your anaerobic threshold, which is necessary for quicker racing. Start your 40-minute tempo run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes running at about your 10K to half-marathon pace. Finish with a 5- to 10-minute cool-down period. Run at a speed that feels “comfortably challenging” if you’re unsure what your 10k or HM pace is.

Pace Runs: After a 10-minute warmup, run the specified length at your expected half-marathon pace.

Interval workouts (IW): Run 400 meters (one circuit around most tracks) hard after a 10-minute warmup, then recover by jogging or walking 400 meters. 3 x 400, for example, would be three 400-meter sprints separated by a 400-meter rest. You can also throw in several 800-meter runs to spice things up.

Rest: Rest days are essential for your healing and injury prevention efforts, so don’t skip them. During your rest days, your muscles develop and heal themselves. 7 Fridays are ideal days to relax because you’ll have a run on Thursday, and Saturday will be your longest run of the week.

Long runs: For the allotted mileage, run at a comfortable, conversational speed. MapMyRun.com, for example, can help you calculate the miles of your outdoor runs. It’s worth noting that your long run doesn’t have to take place on Saturday. It might be any day that is convenient for you.

Sundays: This is a day for active recuperation. Your run should be easy (EZ) and comfortable since this will help loosen up your muscles and get you used to jog on tired legs.

Half-Marathon Training Schedule for Intermediate Runners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	30 minutes tempo	Rest or CT	4 miles	Rest	5 miles	3 miles easy
2	CT	4 x 400 IW	Rest or CT	4 miles	Rest	6 miles	3.5 miles easy
3	CT	35 min. tempo	4 miles	3 miles	Rest	7 miles	3 miles easy
4	CT	5 x 400 IW	Rest	4 miles race pace	Rest	7 miles	3 miles easy
5	CT	35 minutes tempo	5 miles	3 miles race pace	Rest	8 miles	4 miles easy
6	CT	6 x 400 IW	5 miles	4 miles race pace	2 miles EZ	Rest	10K race
7	CT	40 minutes tempo	5 miles	4 miles race pace	Rest	9 miles	4 miles easy
8	CT	6 x 400 IW	6 miles	3 miles race pace	Rest	10 miles	4 miles easy
9	CT	45 minutes tempo	5 miles	4 miles race pace	Rest	11 miles	Rest
10	CT	7 x 400 IW	5 miles	3 miles race pace	Rest	12 miles	3 miles easy
11	CT	45 minutes tempo	Rest	3 miles race pace	Rest	5 miles	3 miles easy
12	Rest	4 miles	30 minutes 10K pace	2 miles	Rest	20 min.	Race Day

Half-Marathon Training Schedule for Advanced Runners

So you’re a seasoned runner who wants to take your half marathon (13.1 miles) training to the next level. To help you run a personal record (PR) in your next half marathon, follow this 12-week training plan. To begin this plan, you should be able to run five days a week and comfortably go up to eight kilometers. If you’re not up to it, the intermediate half-marathon plan could be a better option. This training plan is designed for runners who have completed a long-distance race. You must run 8 kilometers comfortably and five days a week before beginning this training program.

Workouts

Crossing-training (CT):

Cross-training exercises allow you to rest your joints and muscles while still increasing your cardiovascular fitness. When the program calls for CT, undertake a moderate-intensity cardio exercise (bike, swimming, elliptical trainer) for 45 to 60 minutes. Strength training for 15 minutes twice a week will also help you lose weight.

Tempo Run:

Tempo runs to aid in the development of your anaerobic threshold, which is necessary for quicker racing. Start your tempo run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at a speed that is roughly 10 seconds slower than your 10K pace. Finish with a 5- to 10-minute cool-down period. Run at a speed that seems “comfortably challenging” if you’re unsure what your 10K pace is.

Interval workouts (IW):

After a warmup, run hard for 400 meters (one lap around most tracks), then jog or walk for 90 seconds to 2 minutes to recuperate. 3 x 400, for example, would be three strong 400s separated by a 90–120 second rest period. Run 800 meters (two circuits around most tracks) at your 5K race speed for the 800-meter intervals, then rest for 2 minutes (120 seconds) to 2 1/2 minutes (150 seconds) in between intervals.

Rest:

Rest days are essential for your healing and injury prevention efforts, so don’t skip them. During your rest days, your muscles develop and heal themselves. Fridays are wonderful days to relax because you’ll have to run on Thursday, and Saturday will be your longest run of the week.

Long runs:

After warming up, run for the allotted mileage at a comfortable pace. After your run, be sure to stretch and cool off. You may always drive your route ahead of time and record the miles on your car’s odometer.

Recovery Day:

Sundays are for recovery. Your run should be at a slow, easy (EZ) speed to relax up your muscles and make your body and mind acclimated to running on weary legs.

You can change days to fit your schedule. It’s acceptable to exchange a rest day for a run day if you’re busy one day.

12-Week Half-Marathon Training Plan for Advanced Runners

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT	35 min tempo	Rest	5 mi	Rest	7 mi	3 mi Easy
2	CT	6 x 400 IW	Rest or CT	35 min tempo	Rest or CT	9 mi	3 mi Easy
3	CT	35 min tempo	Rest or CT	5 mi	Rest	10 mi	3 mi Easy
4	CT	4 x 800 IW	Rest or CT	40 min tempo	Rest	8 mi	3.5 mi Easy
5	CT	6 hill repeats	CT	35 min tempo	Rest	9 mi	3.5 mi Easy
6	CT	7 hill repeats	CT	40 mi tempo run	Rest	11 mi	3 miles Easy
7	CT	8 x 400 IW	Rest or CT	40 min tempo	Rest	13 mi (last 3 at race pace)	4 mi Easy
8	CT	5 x 800 IW	Rest or CT	35 min tempo run	3 miles Easy	Rest	10K race
9	CT	8 hill repeats	Rest or CT	45 min tempo	Rest	10 mi	4 mi Easy
10	CT	7 x 400 IW	Rest or CT	35 min tempo	Rest	14 mi (last 4 at race pace)	4 mi Easy
11	CT	40 min tempo	Rest	4 mi race pace	Rest	5 mi	3 mi Easy
12	Rest	4 mi	30 minutes 10K pace	3 mi	Rest	20 minutes	Race Day!

How to Train for a Half Marathon By Running 3 Days a Week

Do you wish to run a half marathon but lack the necessary training time? With just three focused runs each week, you can be ready for the 13.1-mile marathon. It’s also conceivable that you’ll run your fastest half marathon time if you follow this training program. A tempo run, an interval run, and a long run are part of this 16-week half marathon training plan. The three runs may be done in any sequence during the week, but the program works best if you give yourself at least one day between them. You should either cross-train, have a full rest day, or go for light runs on the other days.

This program is designed for runners who have completed at least a half marathon, have a weekly base mileage of at least 15 miles, and run up to 8 miles comfortably. If you aren’t quite there yet, a novice half marathon plan could be a good place to start. Alternatively, you may find even more half marathon training plans for different levels and shorter periods.

Training Workouts

Each week, you’ll need to perform three different sorts of runs. The weekly program below has the specifics on how much to run and what speed for each run.

Long Run (LR)

For the allotted miles, some lengthy runs will be done at a comfortable, conversational pace. Others will be completed at a set speed according to your half marathon goal (THMP).

Each long run builds on the previous one, so make sure you run at least once a week. You run the danger of becoming injured if you make large distance jumps.

Tempo Run (TR)

Tempo runs aid in the development of your anaerobic threshold, which is necessary for quicker racing. Most tempo runs will begin and end with a few miles at a slow, comfortable pace. You should run at your 10K race speed for the short tempo runs (3 miles or less). If you’re unsure about your 10K race speed, go at a pace that feels comfortable hard. Run the tempo run section at your 10K pace + 15 seconds/mile for longer tempo runs (over three miles). If the 10K pace is too difficult, you can run at a half-speed between your half marathon and 10K pace, preferably starting slower and working your way up to the faster end.

Interval Run (IR)

Interval runs consist of repeats of a specific distance (400m) at a 10K pace, followed by rest intervals. For example, running 8 × 400m at 10K speed with a 90-second rest between repetitions would entail completing a total of eight 400m repeats followed by 90 seconds of easy recovery jogging. Interval runs may be done anywhere, although they are more convenient when done on a track. If you enjoy treadmill running, it’s also a good idea to keep track of your distance and pace. Before beginning the intervals, you should warm up at a slow speed. Then, for the specified number of repetitions, do the intervals/recoveries. A 10-minute cool-down should follow your intervals.

Easy Runs

To keep your body feeling powerful, alternate a speed run or interval day with an easy run from time to time. Easy runs should be done at a speed that is both comfortable and conversational. During your run, you should be able to breathe comfortably and not struggle.

Cross-Training

As your schedule allows, you can incorporate cross-training or short runs into your program. Cross-training can include any exercise you love besides running, such as cycling, rowing, swimming, yoga, or strength training. The activity should be done at a moderate pace. For runners, strength training offers several advantages and is a good cross-training choice. At least one day of weight exercise per week is recommended; two days is even better. Your strengthening routine doesn’t have to be long or hard, and it may be done without the use of weights or machines, as seen in this example.

Warmups and cool-downs should be performed slowly. Take at least one full day of relaxation every week.

· Week 1

Tempo run (TR): warm up for 2 miles at a slow pace; tempo run for 2 miles; cool down for 2 miles

Interval run (IR): Start with a 10-minute warmup, go for 8 x 400m at 10K pace with 90-second recovery (easy pace) in between and 10-minute cool down afterward

Long run (LR): 8-mile at an easy, comfortable pace

· Week 2

TR: Warm up for 2 miles at a leisurely pace; tempo for 2 miles; cool-down for 2 miles

IR: 10-minute warmup; 5 × 800m at 10K pace with 90-second rest; 10-minute cool-down.

LR: THMP (target half marathon pace) for 9 miles+ 30 seconds/mile

· Week 3

TR: Warm up for 2 miles at a leisurely pace; tempo for 2 miles; cool-down for 2 miles

IR: 10 minute warm-up; 4 × 800m @ 10K pace + 4 x 400m with 90 second rest in between; 10 minute cool-down

LR: 10 miles at a leisurely pace.

· Week 4

TR: 2 miles at a leisurely pace for warmup; 1 mile at a brisk tempo pace; 1 mile at a leisurely pace; 1 mile at a brisk tempo pace; 1 mile easy; 1 mile at a brisk tempo pace; 1-mile cool-down

IR: 10-minute warm-up; 4 × 1200m @ 10K pace with 400m rest; 10-minute cool-down.

LR: 11 miles at 30 seconds per mile at THMP

· Week 5

TR: Warmup for 2 miles at a leisurely pace; 3 miles at a fast tempo pace; 1-mile cool-down

IR: 10-minute warm-up; 6 × 800m @ 10K speed with 90-second rest; 10-minute cool-down

LR: 10 miles at a relaxed, comfortable pace, followed by 2 miles at THMP

· Week 6

TR: 1-mile easy warmup; 4 miles at long tempo pace; 1-mile cool-down IR: 10-minute warmup; 10 x 400m at 10K pace with 90-second recovery in between; IR: 10-minute warmup; 10 × 400m at 10K pace with 90-second recovery in between Cool down for ten minutes

LR: 13 miles at a leisurely pace.

· Week 7

TR: Warm up for 1 mile at an easy pace; 4 miles at a long tempo pace; 1-mile cool-down

IR: 10 minute warm-up; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m at 10K pace, with 400m recovery in between; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m at 10K pace, with 400m recovery in between; Cool down for ten minutes

LR: 11 miles at 30 seconds per mile at THMP

· Week 8

TR: 1-mile easy warmup; 3 miles at short tempo pace; 1-mile cool-down IR: 10-minute warmup; 3 x 1600m at 10K pace, with 400m recovery in between; IR: 10-minute warmup; 3 x 1600m at 10K pace, with 400m recovery in between; IR: 10-minute warmup; 3 x 1600m at 10K pace, with 400m recovery in between; IR: 10-minute Cool down for ten minutes

LR: 11 miles at a leisurely pace.

· Week 9

TR: Warm up for 1 mile at a leisurely pace; 5 miles at a lengthy tempo pace; 5-minute cool-down

IR: 10-minute warmup; 6 × 800m @ 10K speed with 90-second rest intervals; Cool down for ten minutes

LR: 12 miles at 30 seconds per mile at THMP

· Week 10

TR: Warm up for 1 mile at a leisurely pace; 4 miles at a lengthy tempo pace; 5-minute cool-down

IR: 10 minute warm-up; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m at 10K speed, with 400m recovery in between; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m at 10K pace, with 400m recovery in between; Cool down for ten minutes

LR: 10 miles at a relaxed, comfortable pace, followed by 2 miles at THMP

· Week 11

TR: Warm up for 1 mile at a leisurely pace; 4 miles at a lengthy tempo pace; 5-minute cool-down

IR: 10-minute warmup; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m at 10K pace with 400m recovery in between; 200m at 10K pace with 400m recovery in between; 200m at 10K pace with 400m recovery in between; 200m at 10K pace with 400m recovery in between; 200m at 10K pace with 400m recovery in between; 200m at 10K Cool down for ten minutes

LR: THMP + 30 seconds/mile for 10 miles

· Week 12

TR: Warm up for 2 miles at an easy pace; 3 miles at a fast tempo pace; 1 mile of cooling down

IR: Warmup for 10 minutes; 4 × 1600m @ 10K pace with 400m rest in between; Cool down for ten minutes

LR: 14 miles at a leisurely pace.

· Week 13

TR: Warmup for 2 miles at a leisurely pace; 3 miles at a fast tempo pace; cool-down for 2 miles

LR: 10 miles at a relaxed, comfortable pace, followed by 2 miles at THMP

· Week 14

TR: Warm up for 1 mile at a leisurely pace; 4 miles at a lengthy tempo pace; 5-minute cool-down period

IR: 10-minute warmup; 6 × 800m @ 10K speed with 400m rest; Cool down for ten minutes

LR: 12 miles at 30 seconds per mile at THMP

· Week 15

TR: Warm up for 1 mile at a leisurely pace; 4 miles at a lengthy tempo pace; 5-minute cool-down

IR: Warmup for 10 minutes; 4 × 1600m @ 10K pace with 400m rest in between; Cool down for ten minutes

LR: 6 miles at a leisurely pace.

· Week 16

IR: 10-minute warm-up; 6 × 400m sprints with 400m rest; 10-minute cool-down

Run 2: 3 miles at a leisurely pace

It’s race day! At THMP, the distance is 13.1 miles.

Tips for Running a Half Marathon

Running a half marathon puts your mental as well as physical strength to the test. Each race stage has its own set of mental obstacles, so be prepared to play mind games with yourself when your body begins to fatigue. Here are some pointers for overcoming psychological roadblocks and diversions at each half-marathon mile.

Start slowly for the first 5 miles

You’ll probably feel powerful and confident when you start your half marathon. You may have to tell yourself to slow down. After all, you’ve trained to run 13.1 miles, so the first few miles should be simple. The secret to completing a smart and pleasurable half marathon is to run the first half slower than the second half (known as a negative split). Take it easy and leisurely. During the last miles, your body will thank you.

If you notice a large number of individuals passing you, don’t be concerned. Remember the tortoise and the hare story? One of the most typical running errors is to start too quickly. Take a few deep breaths and attempt to tune out any thoughts about the other runners. You’ll find them afterward, at your leisure. For the first 5 miles of the race, stay as relaxed as possible. When you see relatives and friends shouting for you, resist the desire to high-five them or jump up and down. Save your mental energy for when you’re on the move.

Miles 6–10: This is when things can start to become tough

Midway through the race, your mental toughness will be tested when you are running at a tempo pace. Though, if you’re running a smart race, you might not start to “feel it” until miles 9 and 10. Don’t give in to feelings of self-doubt and unease. Remember how many kilometers you ran and how much training you put in. Have trust in yourself and your education. Consider how hard you’ve trained and how satisfying it will be to finish your half marathon.

Break It into parts

Start dividing up the rest of the race into smaller pieces around mile 6. It will make the distance seem less daunting. Consider this: “I’m more than a third of the way through!” “There’s only a short 5K run left to go,” you might think at mile 10.

How to beat the boredom

Now is the moment to put all of the boredom-busting techniques you acquired on your training runs to good use. Make whatever effort to keep your thoughts occupied. Find boredom-busting methods that work effectively for you.

Count your breaths or steps: Counting may be used as a kind of meditation. It helps divert your attention away from any physical discomfort you may be experiencing or mental games you may be playing in your brain as you run. Begin by counting your inhalations and exhalations. Make an effort to match your breathing to your steps. Inhale for four counts and then exhale for four counts. When your run proceeds, try to keep this pattern, especially as you begin to fatigue. It will assist you in keeping a clear head while jogging.
Mental Math: Calculate the square footage of your living room, conduct long division in your brain, or recite multiplication tables to take your mind off any discomfort you may be experiencing.
Concentrate on your technique: Practice proper form by going over a mental checklist of technique corrections, such as making very little noise while running; relaxing your hands by imagining you’re holding eggshells that you can’t break while running; imagining your head is being held up by a balloon to keep you running tall; keeping your shoulders down and relaxed, and easing tension in your face, so it doesn’t irradiate down to your feet.
Meditation: Concentrate on the sound of your breathing or footfalls to clear your mind. Allow yourself to be carried by the rhythmic sound rather than other runners or the landscape. Don’t check your watch, don’t focus on that sore area on your toe– simply let yourself be carried by the rhythmic sound. If you practice meditation throughout your runs leading up to your race, you’ll grow better at it and find it easier to empty your mind of distracting ideas.
Be Mindful: Set an objective for what you want to achieve by running the half marathon before the event begins. Bring your attention back to your purpose when you reach mile 6 and notice how you honor that intention. Focus on the muscles you’re exercising while running and go through each part of your body, feeling your strength and power.
Talk to other runners. You can scream out good welcomes or cheer on your fellow runners at this stage in the race (it doesn’t matter if they don’t respond!).

Miles 11 to 13.1: The Real Test

During the last kilometers of the run, you will most certainly begin to experience greater physical discomfort. You’ll be exhausted at the very least. Your legs may feel heavy, your muscles may cramp, and your lungs will feel like they’re on fire. These miles may feel especially difficult if you didn’t pace yourself at the start of the marathon. Try not to be too hard on yourself. Instead, take your attention away from your body. Allow your mind to refocus on the outside world. Look around and listen to the crowds, read the spectator placards, keep track of the other runners, and enjoy the landscape.

It would be best if you Talked to Yourself

Now is the moment to pass other runners in the race. To run the final 5k at race speed, you’ll need to dig deep for more strength. On your training runs, use the running mantras you compiled. Consider how you overcame tiredness throughout training (and that you can do it again). Remind yourself of your goals, what you’ve given up to get here, and how you’ll feel after you’ve crossed the finish line.

Set Small Goals

Concentrate on the runner in front of you. Carry on and pass that runner. Once you’ve passed that individual, move on to the next runner and continue the process.

Finish Strong

As you get closer to the finish line, bring your attention back to the present and be present. Depending on your running style, you may wish to sprint in the last three to six minutes of the race. Allow your heartbeat to pick up as you pump your legs and fill your lungs with air. Consider the race as a competition between yourself and your own time. Change your mindset in the last half mile to one of a race versus other runners. For some people, this might help alleviate the anxiety that comes with running a marathon. As you finish strong, you’ll want to recall your accomplishment and the highs you’re experiencing. As you finish the race, bring your mind back to focus and allow yourself to truly see, hear, and feel what is going on around you.

Post-Race Mental Recovery

Spend some time practicing post-race recovery techniques. Put on your finisher’s jersey and medal with pride, and assess how you’re feeling. Take a minute to feel your feelings if you were expecting a faster time or if you were dissatisfied with your race performance in any manner. You might want to take a 15-minute break from the race to stretch your legs. Return your attention to your objectives once you’ve had some time to walk off those sensations. Recognize the courage and determination you have shown during the race. Now is the time to get together with friends and family to celebrate. Express your feelings regarding how you did in the race and what you could gain from it.

After completing a race, you may have an instant high, but there may also be a post-run depression. Exhaustion and sadness are typical during the week following a marathon. This is a common occurrence among marathon runners. Make sure you anticipate it and prepare for it. If you practice proper self-care after a race, you should feel better in a week or two. Don’t hesitate to seek medical treatment if the emotions continue. If identified early enough, the chemical changes in your body and brain that might have led to severe depression can be reversed.

Final Words

A half-marathon training program may be both thrilling and tiring. If you have any special health concerns or considerations, it’s a good idea to talk to your doctor beforehand. Always pay attention to your body and take breaks as needed. Life happens, and many things might derail your training plan—but there’s always another race to run.

If you’re new to running, a half-marathon is a fantastic place to start. But don’t stay too long on the fundamentals. Increase your running time and distance gradually, no more than 10% every week. Improve your running technique. You may start thinking about training for other race distances if you can run 3 miles at least three times each week. Begin with 5K events to get experience running in a race. Then you may begin arranging your half-marathon training.

Tags:half marathon training plans, How to Train for Half Marathon: A Complete Guide