Running a half marathon can be an intimidating yet rewarding challenge. With a distance of 13.1 miles, it requires dedication, proper training and a solid plan. With just 10 weeks to prepare, you can get ready for race day with the right approach.
Who should use this 10-week half marathon training plan?
This training plan is ideal for those who have some running experience. If you can comfortably run 3 miles without stopping, you’re ready to embark on this journey. This plan is not for complete beginners; those new to running should consider a longer, 12-week training plan.
Training structure
Your training will start with long runs of 4 miles, gradually increasing to a peak of 12 miles by week 7. This allows ample time for tapering, which is crucial for recovery before race day. The plan emphasizes time spent running rather than just distance, helping to build strength and endurance.
Aim for consistency
Life can get busy, but consistency is key. While you can adjust workout days to fit your schedule, try to keep your long run on the same day each week to maintain a routine.
The 10-week half marathon training plan
Ready to start? Here’s a breakdown of your training plan:
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | Easy Run (20-25 min) | Speed Run (5x 2 min ON + 2 min OFF) | Cross-train | Tempo Run (30 min easy with strides) | Rest Day | Long Run (4 miles) | Rest or Active Recovery |
| 2 | Easy Run (25-30 min) | Speed Run (6-8x 400m) | Cross-train | Hills | Rest Day | Long Run (5 miles) | Rest or Active Recovery |
| 3 | Easy Run (30-45 min) | Speed Run (6x 600m) | Cross-train | Intervals | Rest Day | Long Run (6 miles) | Rest or Recovery Run |
| 4 | Easy Run (30 min) | Speed Run (6x 800m) | Cross-train | Easy Run (30-45 min) | Rest Day | Long Run (8 miles) | Rest or Recovery Run |
| 5 | Easy Run (30-45 min) | Speed Run (2x 1200m + 4x 800m) | Cross-train | Speed Run | Rest Day | Long Run (10 miles) | Rest or Recovery Run |
| 6 | Easy Run (30 min) | Speed Run (8-10x 400m) | Cross-train | Speed Run (5 miles) | Rest Day | Long Run (8 miles) | Rest or Active Recovery |
| 7 | Easy Run (45 min) | Speed Run (4-5x 1200m) | Cross-train | Speed Run | Rest Day | Long Run (12 miles) | Rest or Easy Run |
| 8 | Easy Run (45 min) | Speed Run (8x 600m) | Cross-train | Easy Run (45 min) | Rest Day | Long Run (9 miles) | Rest or Easy Run |
| 9 | Easy Run (30 min) | Speed Run (8x 600m) | Rest or Cross-train | Speed Run | Rest Day | Long Run (8 miles) | Rest or Easy Run |
| 10 | Easy Run (20-25 min) | Speed Run (6x 400m) | Cross-train | Easy Run (3 miles) | Rest Day | Easy Run (30 min) | Race Day |
Understanding training terms
Familiarize yourself with these essential running terms:
- Easy run: A comfortable pace where you can hold a conversation.
- Speed run: Short bursts of high-intensity running.
- Cross-train: Engaging in different forms of exercise.
- Tempo: A faster pace maintained for a short duration.
- Long run: Runs of 3 miles or more, increasing in length weekly.
- Rest day: A day off to recover and prevent injury.
- Active recovery: Low-intensity exercises on recovery days.
With this guide, you’re well on your way to conquering your first half marathon. Lace up your shoes and start training!
