I mentioned earlier last week that I am signed up to race in the Earth Rock Run half marathon this year, which is scheduled for May 1st. When I was writing out my training plan last weekend, I thought it’d be great to share it with you all in case you’re looking for a super simple 12 week half marathon training plan. If you start this week, it’ll bring you right up to the May 1st race date (come run with me, please!).
This is structured to be very simple – no bells and whistles. It’s 3 days a week of running (or walking) and takes you from being able to do a few miles a day to being able to complete a half marathon. It’s not meant for people that want to finish super speedy – it’s meant for those of us that want to be prepared enough to cross the finish line without collapsing. 😉
This 12 week half marathon training plan is perfect for those of you who can run (or run/walk) about 3-4 miles comfortably. If you’re not comfortable yet with that amount, check out my 20 week half marathon training plan which starts out with short runs of just 1.5 miles and long runs of 2 miles.
The mileage in this plan increases slightly from week to week (around 2 mile jumps each week) and there are several taper weeks built in. So while it’s a short plan in the sense that it’s only 12 weeks, it’s as gradual as you can get given the time frame.
You should also plan to cross train at least one other day per week – it improves cardiovascular endurance and also strengthens different muscles, thus preventing injuries. Think of the elliptical, swimming, cycling, or something else you enjoy.
I’ve followed this kind of training program for just about all of the half marathons I’ve completed and have never had a DNF. I’m slow, but I’m steady and always finish the race.
If you wanted something a bit more advanced or you wanted to work on your time at all, you could follow something similar to this but add in a 4th day of running. You’d follow something similar to below, but your 4th day built in here would be a short run (2-3 miles) where you are focused on speed.
Don’t forget to go ahead and pin this 12 week half marathon training plan now so you’ve got it saved – just hover over the image and the ‘pin it’ button should appear. 🙂