1/2 Marathon Training

​

6-Month Half Marathon Training Plan

Phases Overview:

1. Base Building (Weeks 1-8): Focus on establishing a consistent running routine and building a mileage base.

2. Endurance Development (Weeks 9-16): Increase long run distance and introduce tempo runs.

3. Speed & Strength (Weeks 17-20): Add interval training and hill workouts to build speed and strength.

4. Tapering & Race Prep (Weeks 21-24): Reduce mileage to allow your body to recover and be race-ready.

Weekly Structure:

• Monday: Rest or Cross-Training

• Tuesday: Easy Run

• Wednesday: Speed or Tempo Workout

• Thursday: Easy Run or Cross-Training

• Friday: Rest

• Saturday: Long Run

• Sunday: Easy Run or Recovery Run

Training Plan Details:

Weeks 1-8: Base Building

• Goal: Establish a regular running routine and gradually increase weekly mileage.

WeekMonTueWedThuFriSatSunWeekly Mileage

1Rest or XT3 mi Easy3 mi Easy3 mi Easy or XTRest4 mi2 mi Easy15 mi

2Rest or XT3 mi Easy3 mi Easy3 mi Easy or XTRest5 mi2 mi Easy16 mi

3Rest or XT3 mi Easy3 mi Easy3 mi Easy or XTRest5 mi3 mi Easy17 mi

4Rest or XT3 mi Easy4 mi Easy3 mi Easy or XTRest6 mi3 mi Easy19 mi

5Rest or XT4 mi Easy4 mi Easy4 mi Easy or XTRest7 mi3 mi Easy22 mi

6Rest or XT4 mi Easy4 mi Easy4 mi Easy or XTRest8 mi3 mi Easy23 mi

7Rest or XT4 mi Easy4 mi Easy4 mi Easy or XTRest9 mi4 mi Easy25 mi

8Rest or XT4 mi Easy4 mi Easy4 mi Easy or XTRest10 mi4 mi Easy26 mi

Weeks 9-16: Endurance Development

• Goal: Increase long run distance and start incorporating tempo runs for sustained effort.

WeekMonTueWedThuFriSatSunWeekly Mileage

9Rest or XT4 mi Easy5 mi Tempo4 mi Easy or XTRest10 mi4 mi Easy27 mi

10Rest or XT4 mi Easy5 mi Tempo4 mi Easy or XTRest11 mi4 mi Easy28 mi

11Rest or XT5 mi Easy6 mi Tempo4 mi Easy or XTRest12 mi5 mi Easy32 mi

12Rest or XT5 mi Easy6 mi Tempo5 mi Easy or XTRest13 mi5 mi Easy34 mi

13Rest or XT5 mi Easy7 mi Tempo5 mi Easy or XTRest14 mi5 mi Easy36 mi

14Rest or XT5 mi Easy7 mi Tempo5 mi Easy or XTRest15 mi5 mi Easy37 mi

15Rest or XT6 mi Easy8 mi Tempo5 mi Easy or XTRest16 mi6 mi Easy41 mi

16Rest or XT6 mi Easy8 mi Tempo5 mi Easy or XTRest17 mi6 mi Easy42 mi

Weeks 17-20: Speed & Strength

• Goal: Include interval and hill workouts to build speed and strength, maintain long runs.

WeekMonTueWedThuFriSatSunWeekly Mileage

17Rest or XT5 mi Easy6 mi Intervals5 mi Easy or XTRest15 mi6 mi Easy37 mi

18Rest or XT5 mi Easy6 mi Intervals5 mi Easy or XTRest16 mi6 mi Easy38 mi

19Rest or XT6 mi Easy7 mi Hills6 mi Easy or XTRest17 mi7 mi Easy43 mi

20Rest or XT6 mi Easy7 mi Hills6 mi Easy or XTRest18 mi7 mi Easy44 mi

Weeks 21-24: Tapering & Race Prep

• Goal: Taper down to allow recovery, stay fresh, and ready for race day.

WeekMonTueWedThuFriSatSunWeekly Mileage

21Rest or XT6 mi Easy5 mi Tempo5 mi Easy or XTRest14 mi6 mi Easy36 mi

22Rest or XT5 mi Easy5 mi Tempo5 mi Easy or XTRest12 mi5 mi Easy32 mi

23Rest or XT5 mi Easy4 mi Tempo4 mi Easy or XTRest10 mi5 mi Easy28 mi

24Rest or XT4 mi Easy3 mi Tempo3 mi Easy or XTRestRace Day (13.1 mi)3 mi Recovery~26 mi

Key Workout Types:

• Easy Runs: Comfortable pace where conversation is possible. These runs build your aerobic base.

• Long Runs: Gradually increasing distance to build endurance. Pace should be easy and steady.

• Tempo Runs: Sustained effort runs, typically around your 10K pace or slightly faster. They improve lactate threshold.

• Interval Workouts: Short, intense bursts of running followed by rest or easy running. They improve speed and running economy.

• Hill Workouts: Running up hills to build strength and improve running form.

Cross-Training (XT) Suggestions:

• Cycling

• Swimming

• Strength Training

• Yoga

Tips for Success:

1. Listen to Your Body: Rest if you're feeling overly fatigued or injured.

2. Nutrition: Eat a balanced diet and stay hydrated.

3. Sleep: Ensure you get enough rest and recovery.

4. Gear: Invest in good running shoes and gear.

5. Race Day Prep: Practice your fueling strategy and get familiar with the race route if possible.

Feel free to adjust the plan based on your schedule and how your body feels. Good luck with your training!