Training for a half marathon requires commitment, consistent effort, and a well-structured plan that balances endurance building, speed work, and recovery. Whether you're aiming for your first half marathon or improving your time, following a structured training plan will help you gradually increase your mileage while reducing the risk of injury. The key to success is progressing at a steady pace, ensuring proper rest, and focusing on both physical and mental preparation. A smart approach to training allows you to build stamina, develop running efficiency, and stay injury-free as you tackle the race distance of 13.1 miles.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Speed Work (4 x 400m intervals) | Easy Run (3 miles) | Rest | Long Run (5 miles) | Rest or Cross-Training (30 minutes) |
| Week 2 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Hill Sprints (8 x 30-second sprints uphill) | Easy Run (3 miles) | Rest | Long Run (6 miles) | Rest or Cross-Training (30 minutes) |
| Week 3 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Speed Work (5 x 400m intervals) | Easy Run (3 miles) | Rest | Long Run (8 miles) | Rest or Cross-Training (30 minutes) |
| Week 4 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Speed Work (4 x 400m intervals) | Easy Run (3 miles) | Rest | Long Run (9 miles) | Rest or Cross-Training (30 minutes) |
| Week 5 | Rest or Cross-Training (30 minutes) | Easy Run (4 miles) | Hill Sprints (10 x 30-second sprints uphill) | Easy Run (3 miles) | Rest | Long Run (10 miles) | Rest or Cross-Training (30 minutes) |
| Week 6 | Rest or Cross-Training (30 minutes) | Tempo Run (4 miles) | Speed Work (5 x 400m intervals) | Easy Run (4 miles) | Rest | Long Run (11 miles) | Rest or Cross-Training (30 minutes) |
| Week 7 | Rest or Cross-Training (30 minutes) | Easy Run (4 miles) | Hill Sprints (8 x 30-second sprints uphill) | Easy Run (4 miles) | Rest | Long Run (12 miles) | Rest or Cross-Training (30 minutes) |
| Week 8 | Rest or Cross-Training (30 minutes) | Easy Run (4 miles) | Speed Work (6 x 400m intervals) | Easy Run (4 miles) | Rest | Long Run (10 miles) | Rest or Cross-Training (30 minutes) |
| Week 9 | Rest or Cross-Training (30 minutes) | Tempo Run (5 miles) | Speed Work (6 x 400m intervals) | Easy Run (4 miles) | Rest | Long Run (12 miles) | Rest or Cross-Training (30 minutes) |
| Week 10 | Rest or Cross-Training (30 minutes) | Easy Run (4 miles) | Hill Sprints (10 x 30-second sprints uphill) | Easy Run (4 miles) | Rest | Long Run (13 miles) | Rest or Cross-Training (30 minutes) |
| Week 11 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Tempo Run (4 miles) | Easy Run (3 miles) | Rest | Long Run (8 miles) | Rest or Cross-Training (30 minutes) |
| Week 12 | Rest or Cross-Training (30 minutes) | Easy Run (3 miles) | Tempo Run (3 miles) | Easy Run (2 miles) | Rest | Rest | Race Day (13.1 miles) |