This 12-week program is designed for anyone wanting to run a first road half-marathon, or who is coming back after some time away from racing. It assumes you are not straight off the couch; if you’ve not run a step in several weeks or months, you will need to add a good 4 weeks of consistent, easy mileage. Aim for 3-5 days and 15-20 miles per week to build back up some base fitness. If you know the course will be hilly, try to make some of your weekly miles hilly, too.
Unlock the rest of the training program by becoming a Friend of RaceCenter & Racefurther for only $19/year.
Half Marathon Training Plan Guidelines
Easy runs should be conversational for the most part! At the end of these, you should feel like you could definitely keep going.
Easy-moderate efforts are a bit harder, relaxed and fun, but maybe leave you ready to be done at the end of the long runs.
Pick-Ups, also referred to as strides, are short (about 20 seconds) but quick repeats done toward the end of some easy runs. Think smooth and relaxed form, not too fast but accelerating through the effort.
Steady pace, as prescribed for the interval workouts, should not go beyond comfortably hard. It’s okay to want to take a short walk break after, but if you’re hands-on-knees out of breath, you’ve gone too fast. You can push it a little more on the 1:00 intervals, much less on the 10 min sessions during the long runs.
Hard efforts, just given for a few short 30 second intervals, should feel like you’re pushing it. Still not completely out of breath, but definitely requiring a rest after.
XT (cross-training) days can be anything from a long walk, a steeper hike, a 60-minute bike, an easy swim, yoga, mobility work, or strength training.
Rest and Recovery should not be ignored! If anything, an easy walk, restorative yoga, a hot tub soak, or some foam rolling would be appropriate here. Always err on the side of rest!
