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