Want to train for a half marathon? Grab this free 10 week half marathon training plan to help get you to the finish line! Perfect for runners that have built up the ability to run several miles straight but need to increase endurance to get them to cross the finish line of the 13.1 mile race. This is a beginner friendly plan that is easy to follow.
You’ll find the full training plan and PDF at the bottom of the post, but please read all the information in this post first. It contains important tips as far as baseline fitness recommendations, workout descriptions, and more.
Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Short Course Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice. Consult a doctor prior to beginning any new exercise program.
Who is this plan for?
This plan is meant for runners who:
- Want to complete their first half marathon race
- Have completed a half marathon in the past but would like more structured training for their upcoming race
Note – This plan is not geared towards speed or time goals, as it’s a beginner-friendly plan. If you’ve done half marathons in the past and you’re hoping to improve your time, you may want to check out the 8 week intermediate half marathon training plan or the sub 2 hour half marathon training plan.
What level of fitness do I need to start?
To start using this plan, you should have at least 3 months of consistent running history without injury. You should be currently running at least 10 miles total per week, and should be able to run (or run/walk) 5 miles comfortably right now.
If you cannot currently run (or run/walk) 5 miles comfortably, I recommend building up a running base gradually to that distance, and then starting this plan.
Do not start this plan if you have any running injuries or medical conditions that affect your ability to exercise safely or maintain good running form.
Schedule overview
This 10 week half marathon training plan includes four runs per week. The weekly mileage starts at approximately 13 miles and peaks around 25 miles. The week is broken down as follows:
- Mondays – Easy run
- Tuesdays or Wednesdays – Variable* (easy runs or paced runs)
- Thursdays – Easy run
- Saturdays – Long run
*Note that some new runners may prefer not doing the paced runs. That’s completely fine. If this is you, simple run those miles at an easy conversational pace instead.
The remaining days of the week can include rest, cross training, and/or strength training. If you plan to incorporate other workouts, keep at least one day of the week fully for rest.
Workout Descriptions
There are three different types of runs you’ll see in this plan:
Easy runs – These should be run at a conversational pace (meaning if someone was running next to you, you’d be able to hold a conversation with them). It is tempting to want to run these faster, but it’s important to keep the easy runs easy for aerobic adaptations.
Long Runs – The goal of the weekly long run is to build your endurance. In this plan, the long runs start at 5 miles and build up to a peak of 12 miles. The long runs are done at a similar pace to your easy runs, though sometimes, you may need to slow your pace on these a bit to be able to finish the total mileage.
Paced runs – These runs start at an easy pace, then go to a fast pace for a certain amount of mileage in the middle, then switch back to an easy pace. “Fast” means a comfortably hard pace that you can maintain throughout the 1-2 miles listed for that portion. As an example, if your conversational paced runs are done at 11 minutes per mile, your “fast pace” that you can maintain for two miles might be around 9:30 to 10:00 per mile.
More Half Marathon Training Tips
As you get into the higher mileage training weeks, it is helpful to keep the following information in mind:
- Warm up and cool down: It’s always a nice idea to add an extra few minutes at the start and finish of runs to warm up and cool down. This might be done at a jogging pace slower than your run, or at a walking pace. Warming up allows the heart rate and muscles to prepare for the upcoming mileage, and cooling down helps allow the heart rate to come back down.
- Pay attention to form: Proper running form may improve speed and can reduce injury risk. Keep your head and neck neutral, keep your arms swinging lightly at your sides, and use quick feet in a normal stride. The biggest mistakes beginners tend to make is overstriding – aka taking huge, long steps – and this can put you at risk of injury. Think “fast feet” or “fire feet” as a verbal cue; quick steps will help you avoid overstriding.
- Check your shoes: When’s the last time you replaced your running sneakers? If it’s been a while, I highly recommend stopping by your local running shoe store to get a new pair. They can give you advice on the best sneakers for your gait and pronation. (Generally, aim to replace sneakers every 300-500 miles).
- Practice fueling: Research suggests that fueling during exercise helps most people in events lasting longer than 75-90 minutes, which will apply to most half marathoners. Be sure to practice your half marathon fueling strategy during your long training runs so you can see what sits well in your stomach while exercising.
- Recover, recover, recover: Recovery is a key part of training, as it will help ensure your muscles and body are prepared for future training sessions as well as your race. By far, I believe the two most important recovery tools are getting enough sleep and eating a balanced diet. In addition to those, you can try foam rolling, stretching after a run (check out some glute stretches and hip stretches), and using a percussion massager.
- Build in strength training if possible: Strength training is key for reducing injury risk, and may also help power your stride and improve your form. If you currently strength train, you can keep up a routine of 1-3 sessions per week. If you don’t currently strength train, try adding in 1-2 sessions each week. These don’t have to be gym sessions; they could be bodyweight exercises or resistance band exercises that you can do at home. Strength workouts can be done as an AM/PM workout opposite one of your easy runs, or on one of your off days. Just be sure to keep at least one full rest day each week, and avoid doing strength training on your long run days.
- Soreness/Injury: A little post-run soreness or occasional heavy legs can be normal during training. However, constant soreness or any type of pain is not normal. See a doctor before progressing with the plan if you experience this.
10 Week Half Marathon Training Plan for Beginners
Here is your plan! Feel free to download the PDF of this plan and print it out, or pin the image below so you can refer to it later. For accessibility purposes, the plan is also written in plain text below the image.
*This plan is for individual use only; it is not meant for commercial use or display on other websites.*
Week 1
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 2 mile easy run.
- Saturday – 5 mile long run.
Week 2
- Monday – 3 mile easy run.
- Tuesday or Wednesday – 4 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 7 mile long run.
Week 3
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 3 miles, broken down as 1 mile easy, 1 mile fast, and 1 mile easy.
- Thursday – 3 mile easy run.
- Saturday – 7 mile long run.
Week 4
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 4 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 8 mile long run.
Week 5
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 5 mile easy run.
- Thursday – 2 mile easy run.
- Saturday – 6 mile long run.
Week 6
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 4 miles, broken down as 1 mile easy, 2 miles fast, and 1 mile easy.
- Thursday – 3 mile easy run.
- Saturday – 10 mile long run.
Week 7
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 6 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 11 mile long run.
Week 8
- Monday – 5 mile easy run.
- Tuesday or Wednesday – 4 mile easy run.
- Thursday – 3 mile easy run.
- Saturday – 12 mile long run.
Week 9
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 4 miles, broken down as 1 mile easy, 2 miles fast, and 1 mile easy.
- Thursday – 2 mile easy run.
- Saturday – 8 mile long run.
Week 10
- Monday – 4 mile easy run.
- Tuesday or Wednesday – 3 mile easy run.
- Thursday – 2 mile easy run.
- Saturday or Sunday – RACE!
Good luck as you train for your half marathon race! If you used this plan, feel free to let me know how it went. 🙂
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