20 Week Half Marathon Training Schedule for Beginners

One thing I’ve heard from several people lately is that they really want to train for their first half marathon, but then they say something along the lines of…

“I’m not sure if I can do it.”

“I don’t know how to train for it.”

“I don’t know if I have the time for it.”

OK, friends, I’ve heard you – and I’m going to make this easy peasy for you.  You CAN do it and you CAN make the time to train for it, and I’m going to give you the tools right here today – with a FREE 20 week half marathon training schedule for beginners!

This is a very basic beginner’s plan, similar to what I wrote out for myself when I trained for my first half marathon.  It’s designed to get you to the finish line – not necessarily to get you to any fancy time goal. 

It’s kind of like a “couch to half marathon” version of training plans, meaning that even those very new to their running journey can successfully complete their race as long as they stick with the training schedule.  I should know, because I was one of those people!  I went from not running at all to completing my first half in about 5 months (and then completed my first full just 3 months after that).  It is totally feasible and YOU can do it too.

Here are my favorite things about this 20 week half marathon training schedule for beginners:

• You only run three days a week, which means this plan is feasible time-wise for anyone.  At the peak of training (the last several weeks), you’re looking at around 40-90 minutes for your two short runs (depending on your speed) and around weekly 1.5-3 hours for your long run.  That means at max it’s around 6 hours a week.  Anyone can carve out 6 hours!
• 20 weeks means = a 5 month half marathon training plan, which gives true beginners more time to build their endurance base.  This means you gradually work your way up little by little, and leads to less chance of quitting out of frustration that you “can’t do it.”
• Weekly mileage increases relatively slowly (10-20%) and tapers back every few weeks in order to reduce the risk of injury.
• It’s a mileage based plan.  I personally prefer these to time-based plans when it comes to beginner half marathon training, only because as a slow runner the time-based plans didn’t take that into account.  Some of the time based half plans I’ve seen have maxed out around 90 minutes for a long run – but that may only get a slower runner through 7 or 8 miles.  I prefer mileage-based plans at the start while you are developing your pacing and making sure you can successfully complete the mileage, and then you can always switch over to a time-based plan for future races.

Tips about half marathon training for beginners:

Pace: 

• The 20 week half marathon training schedule can be used for running or walking.
• For running:  Run at a comfortable pace that allows you to complete the mileage listed, particularly for your long runs.  For shorter runs, you can push yourself a bit more for speed – but for long runs, your goal is just to finish it.  If you get to the ends of your shorter runs and feel like “woah, that was SO easy” – then pick up the pace a bit next time.  If you find yourself getting tired very quickly into the run, slow down a bit. 
• Don’t forget that it is completely acceptable to run/walk or add in walking breaks as needed.  Many runners build in purposeful walking breaks that include a 1 minute walk every 5-10 minutes or every mile.  This can help keep you from getting too winded or to keep your legs “fresh” as you run.  This is not just a beginner half marathon strategy, but is a strategy many seasoned runners use!
• For walking:  Similar to above, walk at a pace that allows you to finish the mileage listed in a challenging yet comfortable manner.

Schedule:

• Spread out the running days so they are not back to back.  In other words, a good schedule might be something like Tues/Thurs/Sat.
• Do not skip out on long run mileage.  Walking is fine if you need to, but don’t quit halfway through just because you feel like you can’t run the whole thing.  (The exception to this is if you feel pain during a run – in that case, it’s prudent to stop and avoid injury.)
• If you already run consistently…
  If you’ve already been consistently running a few miles a few days each week, then you don’t need to start at week 1.  Depending on your current training, you can probably jump in somewhere between weeks 4 to 8 and make this more of a 12-15 week training plan.  Jump in on the week where days 1 and 2 match a running distance you’ve been consistently doing.

Warm Up / Cool Down:

• You can start each run with a few minutes of brisk walking or a slower paced jog to warm up.  After each run, give yourself a few minutes of brisk walking to cool down.  Stretch after your runs.

Cross Training:

• You should plan to cross train (like using the elliptical, taking a Zumba class, swimming, or riding a bike) at least one other day per week.  It will help work other muscles, which can round out your training and help prevent overuse injuries.
• Strength training exercises – especially squats, lunges, and dead lifts – will help strengthen your muscles and can make you a better runner.  Feel free to add these into an off day if you’d like, but don’t feel obligated if this is overwhelming. 
• If you decide to add in more cross training or strength training on your off days, be sure you schedule yourself at least one day each week that’s completely devoted to rest.

Signing up for races:

• One of the best tips I can give you is to go look (like, right now) for a race that you want to do and SIGN UP.  Search Active or Racewire to find races in your area.  You will feel much more committed and motivated when you’ve paid for a race and it’s on the calendar.  You’ve already got your beginner half marathon training plan right here, now go find your race! 🙂
• A few of my personal favorites for half marathons in New England include the Earth Rock Run Half (great swag), the Newport Half (great scenery) and the New Bedford Half (great field & company – and an early season race).  
• Also, consider checking out the Rock ‘n’ Roll race series, which is well-organized and brings a very fun atmosphere to the race.  {Disclosure – I was previously a race ambassador for Earth Rock Run and Rock n Roll.}

Ready to train?  YES!!  Here’s your plan….

The “Get Me To the Finish” 20 Week Half Marathon Training Schedule for Beginners

Share with me:  What are your biggest fears in completing your first half marathon?  Are you planning to use or have you used this 20 week half marathon training schedule?  Is “couch to half marathon” your kinda training style as well? 🙂 

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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