Want to run your first half marathon but not sure how to prepare for it? This free half marathon training plan for beginners is perfect for you! It’s a 20 week plan that progresses gradually and will have you crossing that finish line successfully.
*Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and does not constitute individual training advice. Consult a doctor prior to beginning any new exercise program.
Note: This post was first published in 2015 and has been updated in 2023.
You can jump right to the beginner plan, but I recommend reading the entire post as it contains key info about baseline fitness recommendations, pacing, etc.
As a coach, one thing I’ve heard from many new runners 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.”
Here’s the thing: 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 this free training schedule.
Who is this training plan for?
This plan is designed for beginner runners that would like to simply finish a 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 the “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.
(This is actually very similar to what I wrote out for myself when I trained for my very first half marathon. I went from not running at all to completing my first half in about 5 months.)
Remember, this is not designed for advanced runners looking to achieve a time goal. You can find other half marathon training plans on the site which may be more suitable for a time goal.
What level of fitness do I need to start?
To start this plan, you should be able to run or walk/run at least 1.5 to 2 miles comfortably.
If you cannot currently do that, I recommend starting with our 12 week run/walk plan in our beginner jogging guide, which will help get you up to doing 25 minutes of running straight. After that, you could jump into this plan.
Note: If you already run consistently and can do more than the baseline, you may not need to start at week 1. Depending on your current training, you could jump in at the week where the easy runs are consistent with what you’re currently doing and/or the long run is slightly longer than you are currently running comfortably. This might make it more of a 12-15 week training plan.
Schedule
This plan is designed with three days per week of running. 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 or Mon/Weds/Sat.
While you can simply follow those three days alone, it’s a good idea for injury prevention to include at least 1 day of cross training (like swimming, biking, yoga, etc.) and at least 1-2 days of strength training per week in your schedule.
Strength training will help with injury prevention. This can include simple bodyweight exercises (like squats, lunges, calf raises, bird dogs, etc.), resistance band exercises for runners, or a gym session.
Be sure to leave at least one complete rest day in your schedule.
Workout Descriptions
There are only two types of running workouts in this plan:
- Easy short runs: These are comfortable and should be done at a conversational pace, meaning you could speak in sentences to someone running next to you. They range from 1.5 miles at the start to 5 miles towards the end of the plan.
- Long runs: These are the longest run of your week, which start at 2 miles in this plan and max out at 12 miles (and then of course you’ll have your actual race which clocks in at 13.1 miles). Complete the training long runs at a comfortable, conversational pace. Some runners may need to slow their pace slightly or add in walking breaks to be able to complete the entire distance; this is completely fine!
Why this plan is great for beginners
- You only run three days a week, which means this plan is feasible time-wise for almost 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 = a 5 month half marathon training plan, which gives 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. There’s often an argument in the running world of whether to run by time vs. distance, but for beginner half marathoners, I do typically prefer mileage based plans. 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 6 or 7 miles, which isn’t enough in my opinion. I prefer mileage-based plans at this distance for beginners that ensure you’ll build the aerobic capacity to finish the race.
Additional Half Marathon Training Tips
Here are some additional half marathon training tips you may find helpful:
- Use good pacing. Remember, pacing should feel comfortable and conversational. This is not a speed work plan. (Note though, if you’ve been running consistently for several months before starting this plan, you can try picking up the speed a little on one of your short runs of the week for 1-2 miles mid-run, but this should only feel slightly faster; it should not feel like sprinting.)
- Use walking breaks as desired. It is completely acceptable to run/walk or add in walking breaks as needed. Many runners build in purposeful walking breaks (for example run 5 minutes / walk 1 minute) throughout their run. This can help keep you from getting too winded and can keep your legs “fresh” as you run. This is not just a beginner half marathon strategy, but is a strategy many seasoned runners use.
- Do not skip out on long run mileage. These are very important to developing endurance, so try not to skip any during your training routine. Also, don’t quit halfway through a long run just because you can’t run the entire distance – it’s fine to complete it by walking! (The exception to this is if you feel pain during a run – in that case, it’s prudent to stop and avoid injury, then get checked out by a doctor.)
- Warm up and cool down. You can start each run with a few minutes of brisk walking or a slower paced jog to warm up, along with some dynamic movements if desired (walking lunges, high knees, frankenstein kicks, etc). After each run, give yourself a few minutes of brisk walking to cool down.
- Save stretching for after your runs. Did you know static stretching before a workout could actually decrease performance? It’s fine to do dynamic movements beforehand, but save static stretches (i.e. stretch and hold for 30 seconds) for afterwards.
- Sign up for a race! 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. A few of my personal favorites for half marathons in New England include the Newport Half (great scenery) and the New Bedford Half (great field & company – and an early season race).
- Get good sneakers. There’s not much gear you need for running, but a good pair of sneakers is a must-have. Shoes that support the anatomy of your feet will be helpful for keeping you comfortable during training. Visit a running shoe store that analyzes your foot strike and recommends the right sneakers for your body.
Ready to train? YES!! Here’s your plan….
20 Week Half Marathon Training Plan for Beginners
You’ll find the plan image below – feel free to pin it or save it. You can also download a PDF of this plan here. For accessibility purposes, the full plan is also written out in plain text below the image.
Week 1:
- Day 1 – 1.5 mile run
- Day 2 – 1.5 mile run
- Day 3 – 2 mile run
Week 2:
- Day 1 – 1.5 mile run
- Day 2 – 2 mile run
- Day 3 – 2.5 mile run
Week 3:
- Day 1 – 2 mile run
- Day 2 – 2 mile run
- Day 3 – 3 mile run
Week 4:
- Day 1 – 2.5 mile run
- Day 2 – 2.5 mile run
- Day 3 – 4 mile run
Week 5:
- Day 1 – 3 mile run
- Day 2 – 2.5 mile run
- Day 3 – 3 mile run
Week 6:
- Day 1 – 3 mile run
- Day 2 – 3 mile run
- Day 3 – 5 mile run
Week 7:
- Day 1 – 3.5 mile run
- Day 2 – 3 mile run
- Day 3 – 6 mile run
Week 8:
- Day 1 – 3.5 mile run
- Day 2 – 4 mile run
- Day 3 – 4 mile run
Week 9:
- Day 1 – 3.5 mile run
- Day 2 – 4 mile run
- Day 3 – 7 mile run
Week 10:
- Day 1 – 4 mile run
- Day 2 – 4 mile run
- Day 3 – 8 mile run
Week 11:
- Day 1 – 4.5 mile run
- Day 2 – 4 mile run
- Day 3 – 6 mile run
Week 12:
- Day 1 – 4.5 mile run
- Day 2 – 4 mile run
- Day 3 – 9 mile run
Week 13:
- Day 1 – 5 mile run
- Day 2 – 4 mile run
- Day 3 – 7 mile run
Week 14:
- Day 1 – 5 mile run
- Day 2 – 4 mile run
- Day 3 – 10 mile run
Week 15:
- Day 1 – 5 mile run
- Day 2 – 5 mile run
- Day 3 – 8 mile run
Week 16:
- Day 1 – 5 mile run
- Day 2 – 5 mile run
- Day 3 – 11 mile run
Week 17:
- Day 1 – 5 mile run
- Day 2 – 5 mile run
- Day 3 – 8 mile run
Week 18:
- Day 1 – 5 mile run
- Day 2 – 5 mile run
- Day 3 – 12 mile run
Week 19:
- Day 1 – 5 mile run
- Day 2 – 4 mile run
- Day 3 – 8 mile run
Week 20:
- Day 1 – 4 mile run
- Day 2 – 3 mile run
- Day 3 – Half marathon race!
Good luck in completing your race!
Share with me: Are you training for your first half marathon? How is training going?
Feel free to pin this post to share with others!
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I am half way through this plan after an IT band injury led to a month off and much lower milage to avoid further injury and it is going so well. It felt as though I had not run a good distance in forever so getting to 8 miles last week was so liberating. I cannot thank you enough for putting together a basic plan that fits in with my busy schedule AND that doesn’t progress too quickly so I don’t hurt myself again. Although I started on week 3 this plan seems perfect for those just getting into running. This seriously rocks, thank you thank you thank you!
Love love love this Aubrey!!! So happy to hear that it is going well for you. Congrats on working your way back from an injury, I know that’s tough. 🙂
I just signed up for the Gasparilla, Tampa Bay Run, 15k/8k. Feb. 2017
I used to run a lot, but I am older, and out of shape 🙁
Thank you for this schedule, it looks very doable.
So glad there are people like you out there that are willing to give back!!!
Aw, I love this! You’re so welcome. I’m glad to hear you like the schedule. Good luck training for your race! Can’t wait to hear how it goes.
How did the February run go?:)
Hi there. What eating regimen can I follow while I use the 20 week half marathon running plan?
Hi Makeba!
As far as diet, honestly just a balanced everyday eating plan! Most athletes fare well eating an overall balanced plan with carbs, protein, and fat (this post has some great examples of healthy carbs for runners: https://www.snackinginsneakers.com/best-carbs-for-runners/).
These plate visuals might be helpful; beginner half marathoners will usually be in the “easy training” plate: https://swell.uccs.edu/theathletesplate
The only big change might be taking in some fuel and hydration on your runs. If a run is going to last more than 75-90 minutes, then most research shows taking in carbs + hydration + electrolytes during the run helps performance. You can find more info about that in this post: https://www.snackinginsneakers.com/half-marathon-fueling/
Do you have any recommended meal plans? protein bars?
Would absolutely love to hear what did not upset your stomach and actually provided genuine energy opposed to sugar.
Thank you 🙂
Hi Brianna! Making meal plan recommendations is kind of hard without knowing any personal/medical/current training details 🙂 That said, clean eating magazine has some pretty nice seasonal meal plans with shopping lists on their website. You could look to those as a base and adjust food up or down from there as needed to support your training or goals. If you need more customized help, I highly recommend an RD – be it myself or another one familiar with running needs.
As far as specific sports nutrition tips for things that don’t upset your stomach – I’m assuming you mean either beforehand or while you’re out running, yes?
If you’re thinking about while you’re out running, you should be taking in fuel for exercise lasting over 90 minutes. Sugar is actually what your body needs at that point to provide quick digesting energy to your muscles. It might be a sports drink, gels, gummies – or you could choose something like bananas, raisins, or fig newtons if you wanted something from the grocery store.
For eating before a long training session or race, something with easily digestible carbs that’s not too high in fat/fiber tends to work best. Think cereal with milk, a bagel, a waffle topped with fruit, a yogurt parfait, sweet potato hash, quinoa with a poached egg, etc.
Here are a few posts that might be helpful:
https://www.snackinginsneakers.com/6-tasty-energy-filled-pre-race-meals-for-runners/
https://www.snackinginsneakers.com/running-fuel-101-real-food-options/
Thank you!
I can’t find the code for $15 off the Rock N Road Race. Is it still available?
Hi Kimberly – Sorry my friend! The code was only available for a year, and it’s since expired so I took it down. However, if you google I bet you can find some bloggers on their team this year with a code!
Fixing to start this plan! I’ve been running for about six months now and I’m up to a 5k, I’ve had to go slow cause of shin splints…I think this plan will be just the thing to up my mileage, I’m doing 12 miles a week at the moment but never have I done a four or six miler!! Looking forward to what the next 15-20 weeks has to offer!!
YAY!!! So excited for you Heather. Don’t hesitate to reach out to me with any questions that you may come across during the training plan. You got this!!
PS – If you haven’t invested in a good pair of running shoes, old shoes can sometimes contribute to shin splints.
So, my son just finished his second half marathon and wants me to run with him next year. I just started this plan two days ago and I have done 1.5 miles on a cross-training treadmill. I already feel so much better. I can finish the 1.5 miles in 30 minutes and sill talk and breath, so this is totally doable. I am going to go through it twice before the marathon. That puts me at 10 months and the last two are going to be working to up my speed. Thanks for sharing this with us. 🙂
Way to go Roslyn! I’m so glad to hear that the plan is going well so far, and I think you’re idea of going through it twice gives you time to really build up your endurance and get ready for the half! Don’t hesitate to reach out if you have any questions.
Thanks for this plan. I used to run up to 13km, starting last year or so. Previously I had not run more than 5km in my twenties. Now almost forties, I intend to keep fit and shape and also due to the trend of distance running, I started with 7k and over 1 year plus i reached 13k. I plan to run my first half marathon.
Recently I got an injury at my foot due to overusage and previous ankle sprain that I have not been running for 3 weeks already for my foot was very painful. The pain is reducing and hopefully I can resume training runs again in about 3 to 4 weeks. The plan is good for me to resume my training from low mileage to continue training towards my half marathon. Really thank you.
You’re so welcome! Sorry to hear about your foot injury – I’m glad to hear the pain is subsiding and I hope you have a successful transition back into training runs! 🙂
Thank you so much for creating this plan. I’ve been following for a few weeks now training for my first half and it works so well with my schedule. I’m a beginner runner and feel that my biggest struggle is the mental confidence for endurance … I’d love to log a couple longer runs than 12 miles prior to the race. Do you have any recommendations for doing that? Would you think it would be okay to skip a couple of the runs that drop down in mileage and add a week in with a 13 or 14 mile run? Or, is it crucial that I drop from 8 to 6 or go 8,11,8? Thank you!!
Hi there – woohoo, you got this! This would depend on your current fitness level (standard disclaimer, this shouldn’t be construed as individual advice) 🙂 But yes, in general it’s fine to build up to a 13-14 mile run in there. Physically your body doesn’t need to in order to complete a half, but I totally get the mental aspect of it. The best option to reduce injury risk is probably to alter the schedule so that you do two build up weeks followed by one drop down week (instead of one and one in the last several weeks of the plan, as the schedule is currently written). If it were me, here’s how I’d modify starting from Week 12:
Week 12 – 9 (same)
Week 13 – 10-11
Week 14 – 8
Week 15 – 12
Week 16 – 13-14
Week 17 – 8
Week 18 – 13-14
Week 19 – 8
Week 20 – Race!
Thank you so much for this, on the weekend I ran my first half marathon after following your plan. I can’t believe I volunteering ran for 21kms! Now reviewing your other plans to help me with the next one.
Woohoo!!! That is amazing Sarah. I’m so glad to hear that you did your first half – such a great accomplishment. 🙂 Here’s a full list of all the training plans on the site if you want to see them all at a glance for any other upcoming races – https://www.snackinginsneakers.com/free-running-triathlon-training-plans/
I’m so glad I found this training plan! I’ve always wanted to run a half, but have never seriously considered it until now. I usually only run between 1-2 miles at a time, and never more than 5 at once, so I’m quite nervous, but also excited! I have a race picked out for May next year (:
Woohoo!! You got this Tina. Can’t wait to hear how your first half goes! 🙂
In April I made a decision that I wanted to finish a half marathon. I am by no means a long distance runner and needed to find the right program to start me on my journey. I came across this program and read through it and thought to myself that I can do this. Although I had to modify some of the shorter distances toward the end due to knee discomfort, I listened to my body, but never missed a long run. Well I did crash during the 11 mile run but I know why my body shutdown, definitely didn’t eat right the day before. However, after some modifications to my diet, I continued on my journey. Well, this past Sunday I ran and finished the Rock n Roll half marathon in Philadelphia. When I say that crossing the finish line was emotional is an understatement. Chrissy, I can’t thank you enough for putting this together. This run was something I always thought about trying but never really did. I can’t say I want to go further to the full, but I can say that I finished this race. This allowed me to succeed in completing this long journey. I haven’t felt this good in a really long time. So I say thank you! For anyone thinking of taking the first step, this program is no joke. It’s not easy, but it is so worth it!! Thanks again.
Jason, this comment made me SO happy!!! I’m excited that you were able to utilize this plan to complete your first half marathon. I totally know what you’re saying about the emotion crossing that first finish line – it’s a feeling like no other. Way to go on this HUGE accomplishment – I’m so happy for you!!
I just finished my first half marathon yesterday thanks to this training plan! can’t wait to keep going from here!
Thanks so much for this training plan. I followed this and did my very first half marathon last Saturday. This plan was so helpful, fit my busy life being a mom of littles, and helped me – a non-runner, achieve my goal of running a half marathon! Thank you!
Woohoo!!! Way to go Hannah! So excited to hear that you completed your first half. I’m sure your littles are very proud of their mama. 🙂
I used your plan to complete my very first half marathon a few weeks ago. I’m proud of myself for sticking with the plan. Thank you!
Way to go Kristi!!! Great job. 🙂 You should be very proud!
This will be my first time actually running a half marathon. It’s been a few years but I used to walk them. One of my goals is to actually jog one. What type of speed do you recommend is considered a beginners speed? I don’t want to lag way behind. Thanks
Hi Christy! There’s no one speed that’s right for everyone – one beginner to the next may have a different comfort level for speed depending on their overall fitness, past running experience, stride length, etc. I would run at a pace that feels comfortable to you where you are able to complete the run (with or without a few walking breaks). I’m personally so that’s around an 11-13 minutes/mile pace depending on my fitness level whereas my husband would comfortably run more like 8-10 min/miles for his easy runs. Some other runners might need to go slower around 14-15 minutes/mile.
I know that’s a wishy-washy answer but I’d rather you focus on how your body feels than the number on the watch! 🙂
Hi! Thank you for this plan! Just came across it today from good ole Pinterest! I’m going to jump in at about week 3 and will hopefully be signing up for a half marathon run sometime this week, although I’m uncertain whether the race will be canceled or not due to Covid-19. I’m curious, since you’re a registered dietitian, would you be willing to share some sort of food plan that could coincide with this running plan? Thanks so much!
Hi Jenny! Awesome – hope you will enjoy the training plan and fingers crossed everything calms down by race time. 🙂 Luckily, on a day-to-day basis, there’s not too much that needs to be done different nutritionally for a half marathon. I do have a post up about half marathon fueling that you might find helpful – https://www.snackinginsneakers.com/half-marathon-fueling/ I don’t have a full meal plan up right now on the site, but it’s definitely something I’m looking to do in the future. 🙂
I’m going to start training next week for a 1/2 marathon in November. This puts me at about 28 weeks of training. I’m a little heavier and completely out of shape so I think I’ll need the extra weeks of training. How would you suggest me to add 8 weeks to this training? Should I repeat some weeks? Add runs later on to get use to longer runs? Or should I take extra time in the beginning to build my stamina? Any advice will be greatly appreciated!! P.S I love that your plan is a distance plan and not a time! Those 30min a day really set me up for failure in the past due to being out of shape and being slow which meant I never got enough miles in.
Hi Kelly! Great question. I would suggest using the extra weeks at the beginning to work on being able to comfortably run 1.5 to 2 miles. You can start with run/walk intervals – for example, start with a 5 min warm up walk and then do 1 min running / 3 min walking until you hit a mile. Over the 8 weeks, gradually work on increasing the intervals and distance until you’re comfortably running 1.5 miles straight. 🙂
Perfect!! Thank you so much for the help!
This is such a great and informative helpful article for beginners to plan their marathon training. I really enjoy this great reading. Thank you for sharing this wonderful article.
I am so excited to
Find this plan! I was training for my first half marathon in 2020, and made it up to 8 miles before fracturing my ankle during a hike. I have since started running again in March, and just completed a 5 miler today. Any suggestions on where to start in this training plan? Thanks so much!!!!
Hi Kristin! So sorry to hear about the injury, but I’m glad you’re feeling better now! First note – be sure you have your MD’s approval to start training again for long distance races – this may depend on how your ankle has healed. If you’ve got your MD’s go ahead, then I’d recommend jumping into this around Week 6 if you were able to comfortably complete the 5 miler. We have a lot of different half marathon training plans too depending on your goals and fitness level, so feel free to browse them all here to see which is the right fit: https://www.snackinginsneakers.com/free-running-triathlon-training-plans/
So happy to have come across this training plan. I am a runner but not a competitive one. I enjoy running once or twice a week along with my daily workouts. I have always wanted to run a half but just been a bit scared really. I have ran plenty of 5ks which are my fav but have also ran a few 10ks and 8ks. I am turning 50 in July so I thought since I can’t have a big celebration due to all this covid mess. I would start finding fun things to do during my 50th year. I would like run the half by the end of this year if possible. Just need to find a race. Not sure right now if I want to do a in person race or a virtual. I just want to do this one to say that I accomplished something I wasn’t sure I could do. I eat a good healthy diet with lots of green veggies and good protein. Since last yr we have been eating even healthier than before the covid . Cut out most processed foods. Is there anything special you suggested I should incorporate with training for the half? Plenty of water is a must I know.
Woohoo! So excited as you take on this challenge Stacie – I know you can do it. 🙂 As far as diet, there’s nothing too big you need to worry about. Most athletes fare well eating an overall balanced plan with carbs, protein, and fat (this post has some great examples of healthy carbs for runners: https://www.snackinginsneakers.com/best-carbs-for-runners/). The only big change might be taking in some fuel and hydration on your runs. If a run is going to last more than 75-90 minutes, then most research shows taking in carbs + hydration + electrolytes during the run helps performance. You can find more info about that in this post: https://www.snackinginsneakers.com/half-marathon-fueling/
Keep me posted on how training is going!
Awesome! Thank you so much for replying back. Been a bit slow getting going. Allergies here in FL are fun right now. not to mention the heat. So last week only got one day of running. I know I will get there. I haven’t found a race I want to do yet anyway.
I will check out the websites .
Take care,🤗
I’m active (dancer yoga teacher etc) but I have never been a “runner” my friend and I are doing a half at the end of march! I came across this 20 weeks training plans which would make me start training next week – sneaker wise do you have any recommendations? I want to make sure I don’t have shin splints early on!
Hi Elise – how exciting that you’re training for a half! Honestly, sneakers are very individualized depending on the structure of your foot and your running stride. I would suggest going to a local running store – they will usually either have technology to assess this, or will have associates that are trained to look at the way your feet hit the ground and can make recommendations for your sneakers. (I’m personally a fan of Asics, but again – really varies from runner to runner). 🙂
2 1/2 years ago, I was looking for a running plan our family could use to run a family half marathon. We used this plan and ran together for 5 months! My kids were 16,14,10 and they all completed the half marathon using this slow ramp up. It was amazing! Now my daughter is 16 and wants to run another half marathon. When I went searching for a plan, I found yours again! Thank you so much for a great way to condition for a race! The Cole Family
Hi there! I’m glad you and your family have found fun in running together. Thanks for sharing the kind words 🙂
I plan to run a half in January 2023. I am overweight and I think the way this program slowly ramps up will be helpful for me and I appreciate that you have shared this. I have just over six months before my half and I have started this training program. I will possibly repeat weeks if needed. I just did a 5K at a 14:30 pace, I hope to improve this. I currently do intervals on walk one minute, slow job one minute. Thanks again!
Run/walk intervals are a great way to continue to increase your endurance. I’ve been running for a long time and still walk quite a bit during my long runs! You’ve got this 🙂
Good post over again! Thank you!
I am so grateful for this training plan. I wanted to do a half with my husband but most plans were 14 weeks and started above our level. This plan looked doable so we decided to try it. We struggled the first couple of weeks, but we found our groove. The slow increases were perfect. We just finished our half marathon yesterday! Thank-you!
Way to go on finishing your first half marathon Rachel! Such a big accomplishment. 🙂
I am running my first half in January 2024 and I need to start training now, as I am a new runner and I plan to do walk/run intervals, Galloway method. I have about 11 months to train for a half and I need to build a base first. I am wondering the best approach I should use. I really like your plan, I am thinking maybe I should just double it (40 weeks) and repeat the weeks. It will be a long season of training over 11 months, but I have to start somewhere.
Thank you for all the info, appreciate it.
Hi Marlene! Sounds like you have plenty of time to build a solid base and then branch into some more half-specific training. Sometimes people feel best when they work on their aerobic efficiency during base building; aka getting the body more efficient and more comfortable at running (or run/walking) at a certain pace over a certain distance. So for example, possibly doing a few miles a couple times a week and getting efficient with that, then starting to build up the mileage in a half-specific plan. I have an article about building a base that might be helpful: https://www.snackinginsneakers.com/running-base/ Another alternative would be working directly with a coach that could structure out a plan specific to your needs. Good luck! 🙂
I am on week 6 of this training guide. Before I began this, I usually ran 2.5-3 Miles 3 or 4x a week. It was just casual running. I added a few 5 mile runs up to this point (week 6) and I developed shin splints. Do you have any suggestions that may help relieve the pain without slowing down my training for the half marathon I plan on doing in June? Thank you!
Hi Elizabeth. Great question. First off, I always recommend double checking with a doctor when experiencing injuries so they can rule out anything more serious like a stress fracture. If it is just basic shin splints though and nothing more serious, it often helps to 1) ice acutely, 2) pull back on running and do lower impact exercises like cycling, elliptical, etc until the shin splints subside (this can help keep your cardiovascular fitness up so you don’t lose too much training progress), 3) ensure you’re wearing the right shoes for your feet (get properly fitted at a running store) when returning to running, and 4) get a running form assessment so you can address any form related issues that may be contributing. Good luck!! 🙂
I used this plan in 2021 to complete my first half. It was awesome to see my pace and endurance get better and better as I got more and more into the plan and I finished faster than I had planned on. Then, in 2022, I over trained and ended up with proximal hamstring tendonitis. This meant months off before I could walk without pain, let alone run or bike. Once I was able to get a couple of miles in successfully, I went right back to this plan. This time, not for race training, but for rebuilding that tendon and muscles in a healthy manner. I am so happy. I am up to 6 miles and am remaining inflammation free. I can’t tell you how much I appreciate this plan, cause without it, I would overdo it every time.
I’m so glad to hear the plan worked for you back in 2021! Injuries are always a bummer, but it sounds like you’ve done the right thing in taking it easy since the injury and working your way back up gradually. Fingers crossed for a smooth and steady return to long distances!
I just finished a 8 week “You Can Run” series with Peloton and now I’m looking to keep some structure to keep me running. I have NEVER ran before. In highschool passing “the mile” with 12 minutes I remember was very challenging. Now I’m 43 and already in the best shape of my life but going for gold!! My plan is to more or less follow this schedule but I’ll always be using Peloton audio runs, so if I go over I’m cool with that. Yesterday I ran 3 miles and spent a full 30 minutes running so I was very proud. 🙂
Now to the question, what exercises can I be doing in cross training or in strength training that will minimize the likelihood of injury? Foot exercises? Hip openers? I have terribly tight hammies. Have you come across any good support workout (I prefer a video to a list). Thanks!
Hi DeeMarie! Sounds like you’ve been doing great with the Peloton workouts and I’m glad you’ll have this plan to help you out too! Apologies for the delayed reply – end of school year + vacation threw me off a bit. 😉 As far as cross training/strength training – it’s a great ideas for runners to do strength training as it helps with injury prevention, powering the stride, etc.
The most important areas to focus on will be quads, hamstrings, calves, glutes, hips, and core. We don’t have one main strength training article right now but here are a few that may help you – unfortunately I don’t have videos for these:
https://www.snackinginsneakers.com/glute-exercises-for-runners/
https://www.snackinginsneakers.com/bodyweight-exercises-for-beginners/
https://www.snackinginsneakers.com/resistance-band-exercises-runners/
Single leg calf raises are a great option for runners as well that I’m not sure are mentioned in the articles above.
As far as foot health, things like rolling your foot on a tennis ball, scrunching your foot to pull a towel and then using your foot to pull it back out, wearing toe spacers for a bit around the house – all of those might be ideas.
Wish I had videos to help, but hope that sends you on the right direction!
I am running the Paris half marathon in March, and was looking for a training plan because the last race I ran was a 5k when I was 10 years old. This 20 week plan is great because next week is 20 weeks from my half marathon. Thanks for putting this plan together!
Woohoo! The Paris half marathon sounds like a pretty amazing race to train for. Good luck as you work through the plan and let me know if any questions come up.
Thanks! I do have one question! I am in week five of your training schedule and thing are going great, but when I put everything on my calendar I realized I calculated wrong and I have one week between the end of your training program and the half marathon. What do you suggest? Should I just do week five two weeks in a row?
Thanks so much for putting this plan together!
Hi Jeff! If it were me, I’d insert a week between Weeks 14 & 15 with a 10.5 mile long run (5 and 4 for short runs), or between Weeks 16 & 17 with an 11.5 mile long run (5 and 5 for short runs) – helping to get extra experience at those longer distances 🙂 I wouldn’t duplicate Week 5 since that’s a drop down week, but you could duplicate any of the non-drop down weeks on the plan as an alternative too. Hope that helps! (Disclaimer: general info only, not individualized training advice)
Thank you!!!
I am running a half at the end of April (first time). I just ran a 4 miler race (okay, walked/jogged – finished at 53 minutes) and that is where I am at physically. The half marathon is exactly 25 weeks away, do you have any suggestions or adjustments I can make to your schedule? Do I just complete the schedule then complete the last week a few times? Not run for another 5 weeks? Joking with the last one. Any suggestions or advice would be appreciated!
Hi Spencer! How awesome that you’re doing your first half! For a race that’s a little further out, you could do a few things depending on how training is going: a) build in some extra weeks where there’s a more gradual increase, for example, adding in a week at 10.5 or 11.5 miles in between the 10-11 transition and the 11-12 transition, b) adding in some additional training at the higher mileage, for example, adding in a couple more runs in the 8-12 range towards the end of the plan (just make sure to leave yourself the drop down week in between the highest mileage run and the race; that taper is important), or c) use those extra weeks to give yourself a cushion as needed for an extra low mileage rest week if you end up dealing with injury/soreness etc. If it were me, I would plan to do a/b, but leave in c as an option should you need it. (Disclaimer: General info only, not individualized training advice.) I hope that helps!!
Thank you for this plan! It fits in perfectly with the half I want to do in May 2024. The only snag I’m running into is that I’ll be on an international work trip during Week 14/15. I don’t think I’ll be able to do the 10 mile run on Sunday as planned, as I fly overnight Friday, land in the morning and will be exhausted/jetlagged Saturday, and then my work meetings start Sunday. Should I try and do the 10 mile run Wed/Thurs before I leave? Or maybe swap the Week 14 Days 2 and 3? I have time to plan but just thinking about this and wondered if you had any thoughts 🙂 The 10 mile run will be the longest I’ve ever run in my life so I want to make sure I feel my best and have the time!
Hi Megan! If it were me, I would swap the Week 14 Days 2 & 3 – totally fine. In the week before, I’d probably also try to do an *easy* 6-7 mile run (no 10K race) on Friday or Saturday (rather than Sun if that’s your normal long run day). Keep that really easy and comfortable pace, and you should be fine doing the 10 on either Weds/Thurs, and then doing the 4 on your trip. Hope that makes sense! Don’t worry too much about swapping things around as long as your body feels good and you’re getting the mileage in. 🙂 (Disclaimer: General info only; not individualized training advice.)