Half Marathon Training Programs

Beginner Half-Marathon Program
This 8-week training program is simple and easy. You run 3 days a week (Tuesdays, Thursdays, Sundays), and alternate resting and cross-training on the remaining days. The cross-training can be swimming, cycling, walking, strength training, or some combination. Rest is important so you recover adequately for the next run. The long runs on the weekends begin at 4 miles and peak at 10 miles the week before your race. Run the "easy" workouts at whatever pace feels comfortable.

			Beginner	Program
Week	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.
1	Rest	2-mi EZ	30-min XT	2-mi EZ	Rest	30-min XT	4-mi LNG
2	Rest	2.5-mi EZ	30-min XT	2.5-mi EZ	Rest	35-min XT	5-mi LNG
3	Rest	3-mi EZ	30-min XT	3-mi EZ	Rest	40-min XT	6-mi LNG
4	Rest	3.5-mi EZ	30-min XT	3.5-mi EZ	Rest	45-min XT	7-mi LNG
5	Rest	4-mi EZ	30-min XT	4-mi EZ	Rest	50-min XT	8-mi LNG
6	Rest	4.5-mi EZ	30-min XT	4.5-mi EZ	Rest	55-min XT	9-mi LNG
7	Rest	5-mi EZ	30-min XT	5-mi EZ	Rest	60-min XT	10-mi LNG
8	Rest	2-mi EZ	Rest	2-mi EZ	Rest	Rest	Half- Marathon

			KEY
EZ easy run	XT cross-train	LNG long run	SPD speed-work	TMP tempo run	PC race pace	RC race

Intermediate Half-Marathon Program

If you are an experienced runner who has run a few marathons and half-marathons, this program is designed to improve your time. Because you run fewer miles than in a marathon program, run those miles somewhat faster. Your Wednesdays are for speedwork, alternating repeats on the track with tempo runs. Do speed workouts at around 5-K race pace. Do tempo runs slightly slower than 10-K race pace, with a 2- to 4-minute recovery jog between each one. Run your "race pace" workouts at the pace you plan to run the half-marathon. Do Sunday long runs at a super-easy pace. Run the 3-mile "easy" workouts at whatever pace feels comfortable.

			Intermediate	Table
Week	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.
1	Rest	3-mi EZ	7 x 400 SPD	3-mi EZ	Rest	3-mi PC	8-mi LNG
2	Rest	3-mi EZ	2 x 10-min TMP	3-mi EZ	3-mi EZ	Rest	5-K RC
3	Rest	3-mi EZ	8 x 400 SPD	3-mi EZ	Rest	4-mi PC	9-mi LNG
4	Rest	3-mi EZ	2 x 10-min TMP	3-mi EZ	Rest	5-mi PC	10-mi LNG
5	Rest	3-mi EZ	9 x 400 SPD	3-mi EZ	3-mi EZ	Rest	10-K RC
6	Rest	3-mi EZ	20-min TMP	3-mi EZ	Rest	5-mi PC	11-mi LNG
7	Rest	3-mi EZ	10 x 400 SPD	3-mi EZ	Rest	3-mi PC	12-mi LNG
8	Rest	3-mi EZ	2 x 5 min TMP	3-mi EZ	Rest	Rest	Half-
							Marathon

Advanced Half-Marathon Program

For an experienced racer, this program can help you run a peak performance, not only in the half, but in any marathon that follows. Do speed workouts at around 5-K race pace. Do your Thursday tempo runs slightly slower than 10-K race pace with a 1- to 2-minute recovery jog between each one. Run "race pace" workouts at the pace you intend to run in the half-marathon. On Sundays, forget distance and simply run for the time prescribed. If you're feeling strong, run faster at the end; otherwise, cruise. Do your Monday, Wednesday, and (occasionally) Friday runs at a comfortable pace.

			Advanced	Program
Week	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.
1	3-mi EZ	3 x 800 SPD	5-7-mi EZ	4 x 5-6-min TMP	Rest	3-mi PC	1:30 LNG
2	3-mi EZ	6 x 400 SPD	5-7-mi EZ	8 x 5-6-min TMP	3-mi EZ	Rest	10-K RC
3	3-mi EZ	4 x 800 SPD	5-7-mi EZ	4 x 10-12-min TMP	Rest	4-mi PC	1:45 LNG
4	3-mi EZ	3 x 1600 SPD	5-7-mi EZ	2 x 15-min TMP	Rest	5-mi PC	1:45 LNG
5	3-mi EZ	5 x 800 SPD	5-7-mi EZ	2 x 15-20-min TMP	3-mi EZ	Rest	15-K RC
6	3-mi EZ	4 x 1600 SPD	5-7-mi EZ	8 x 5-6-min TMP	Rest	5-mi PC	2:00 LNG
7	3-mi EZ	6 x 800 SPD	5-7-mi EZ	4 x 10-min TMP	Rest	3-mi PC	2:00 LNG
8	3-mi EZ	6 x 400 SPD	5-7-mi EZ	1 x 10-min TMP	Rest	3-mi EZ	Half- Marathon

			KEY
EZ easy run	XT cross-train	LNG long run	SPD speed-work	TMP tempo run	PC race pace	RC race