Your Step-by-Step Half Marathon Training Schedule

Beginner's Run/Walk Half Marathon Training Schedule

Opt for this half marathon training schedule if you're new to running and/or haven't been working out regularly in the last six months. If you're a true running first-timer, follow the (A) time periods; if you've been hitting the pavement a couple times a week, go for the (B) options.

FYI: The number to the left of the "/" indicates the length of time (in minutes) to run, while the number to the right of the "/" indicates the length of time (in minutes) to walk. For example, the (A) workout for the first week of the schedule reads 3/2, which means you should run for 3 minutes, walk for 2 minutes. The workouts for running on Mondays and Wednesdays are time based. For example, Monday of the first week reads 30 - 36 minutes. If you're following the (A) schedule, you'd run-walk for 30 minutes; if you're doing the (B) plan, you'd run-walk for 36 minutes.The mileage listed is the max distance you should go, so for Monday of Week 1, you'd run/walk for three miles or 30/36 minutes, whichever comes first.

To read the workout key:
Cross-Train: Non-weight bearing activity. Examples are biking, swimming, rowing, or elliptical trainer. You want to maintain and build on your aerobic fitness, while also giving your body a rest from the wear and tear of running.
Easy Run: This is a recovery run, so if you're training with a heart rate monitor, stay in the 65 to 70 percent zone.
Long: This is a long, slow distance run, also known as a 'fat burning run'; keep a pace that makes it easy to maintain a conversation.

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