Your Step-by-Step Half Marathon Training Schedule
Get across the finish line happily whether you're a first timer or a frequent runner
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Half Marathon Training Schedule for Regular Runners
Opt for this training plan if you've been running regularly – about 3 or so miles, three times a week. This plan will get your mileage up safely and quickly.
(FYI: The workouts for running on Mondays and Wednesdays are time based, so the distance listed is the max to run within that time frame. For example, under Monday in Week 1, you would run for either 30 minutes or 3 miles, 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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| Week | Sunday (Rest) | Monday (Easy) | Tuesday (Cross Train) | Wednesday (Easy) | Thursday (Cross Train) | Friday (Rest) | Saturday (Long) |
| 1 | Rest | 30 Minutes (3 Miles) | 30-40 Minutes | 30 Minutes (3 Miles) | 30-40 Minutes | Rest | 4 Miles |
| 2 | Rest | 30 Minutes (3 Miles) | 30-40 Minutes | 30 Minutes (3 Miles) | 30-40 Minutes | Rest | 5 Miles |
| 3 | Rest | 30 Minutes (3 Miles) | 30-40 Minutes | 30 Minutes (3 Miles) | 30-40 Minutes | Rest | 6 Miles |
| 4 | Rest | 35 Minutes (3 Miles) | 30-40 Minutes | 35 Minutes (3 Miles) | 30-40 Minutes | Rest | 7 Miles |
| 5 | Rest | 45 Minutes (4 Miles) | 30-40 Minutes | 45 Minutes (4 Miles) | 45-50 Minutes | Rest | 4 Miles |
| 6 | Rest | 45 Minutes (4 Miles) | 30-40 Minutes | 45 Minutes (5 Miles) | 45-50 Minutes | Rest | 8 Miles |
| 7 | Rest | 50 Minutes (5 Miles) | 30-40 Minutes | 50 Minutes (5 Miles) | 45-50 Minutes | Rest | 9 Miles |
| 8 | Rest | 45 Minutes (4 Miles) | 35-45 Minutes | 50 Minutes (4 Miles) | 45-50 Minutes | Rest | 6 Miles |
| 9 | Rest | 50 Minutes (5 Miles) | 35-45 Minutes | 50 Minutes (5 Miles) | 45-50 Minutes | Rest | 10 Miles |
| 10 | Rest | 45 Minutes (4 Miles) | 35-45 Minutes | 45 Minutes (4 Miles) | 45-50 Minutes | Rest | 7 Miles |
| 11 | Rest | 35 Minutes (3 Miles) | 35-45 Minutes | 35 Minutes (3 Miles) | 45-50 Minutes | Rest | 6 Miles |
| 12 | Rest | 30 Minutes (3 Miles) | 30 Minutes | 30 Minutes (3 Miles) | Rest | Rest | 13.1 Miles Race Day! |
