12 Week Half Marathon Training Plan
Welcome to our 12-week half marathon training plan. Here we'll be focusing on the basics of a good half marathon training program; building mileage and aerobic strength, understanding the fundamental weekly schedule, and acclimating your body to the increasing stress load.
Week
Goals
Sun
Mon
Tues
Wed
Thurs
Fri
Sat
Week 1
5 Runs: Target 25 miles
Day Off
Easy 5 mile run
Easy 3 mile run
Easy 5 mile run
Day Off
Easy 3 mile run
Easy long run of 10 miles
Week 2
5 Runs: Target 30 miles
Day Off
Easy 5 mile run
Easy 3 mile run
Easy 5 mile run
Day Off
Easy 3 mile run
Easy long run of 12 miles
Week 3
5 Runs: Target 35 miles
Day Off
Easy run
Tempo run WU/CD. 3 X 5min at tempo pace*
Easy run
Easy hilly run*
Day Off
10 mile Progression run*
Week 4
4 Runs: Target 25 miles
Day Off
Pickups WU/CD 6 X 1min pickups w/ 2min rest
Day Off
Easy run
Tempo run WU/CD. 3 X 10min w/ 1min rest at tempo pace
Day Off
Easy long run of 13 miles
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