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How to Train for Your First Half-Marathon


The advice that is given in this article assumes that you are physically fit and healthy, even if you are just beginning to run. If you do not feel sure about this, we advise you to spend a couple of months to get into shape to be able to tackle the training that you need to go through to run a half marathon. It would be ideal if you have already incorporated some running in your daily/weekly physical activities. Moreover, it would be best if you have participated in shorter races such as the Oktoberfest 5 Mile Run or the Chileada Classic 5k.

Regardless of the situations that apply to you, if you are a person who has run in several races, or at the gym, or even around the neighborhood just for fitness, the first thing that you have to realize is that 13.1 miles are a very long distance to run! If you wish to visualize the length, we advise you to glance at the map of the Half Marathon. Usually, most of the first-time runners in the event require approximately two hours to finish the race.

Below, you can find a 16-week plan which is intended for fit and healthy individuals, who might be inexperienced in running. If you can recognize yourself in this description, following this plan will help you become sufficiently fit so that you can complete the marathon with minimum difficulty. You should note that it will not guarantee you a specific time finish though, as it depends on you.

You might notice that this plan is deliberately conservative. This means that some individual might find that they can progress faster than the schedule calls for. If you are one of those people, you can increase the frequency, distances, or event the intensity of your runs. However, if you find that you cannot progress at the rate of the schedule, you should switch to the Three Rivers 5K, and try to tackle the half-marathon the next year.

A few basic principles of distance training include:

  1. The first few weeks are mostly for light running, or in other words, it is a base building period before you get to the serious training.
  2. After the basic training, the mileage will start to increase, but there will be a few weeks for recovery.
  3. The hard days are always followed by a rest day or an easy day.
  4. We advise you to schedule the days as well as the times of your workouts so that they fit your schedule. It does not matter if they are in the morning, the noon or the evening.
  5. Note that it is much more important to get the mileage we have mentioned, rather than the speed at which you run it.
  6. It is crucial that you are not a slave to your daily schedule. There will be days in which you will lack the energy and maybe even lose your will to complete a run. There might be events or bad weather that require you to cancel. When this happens, you should make reasonable adjustments in your schedule. However, do not fall into a habit of skipping or postponing your workouts.

In this plan, a rest day means that you should not run, or do any other type of exercise. An easy run means that you should run at a pace that is slow so that it is comfortable for you. A tempo run means that you should run the distance in a short time. In this workout you have to run faster at some parts, and normal at other ones. The long and moderately long runs mean that you have to build the endurance you will need to run 13.1 miles. They must be done at a comfortable and steady pace, with very brief breaks for water or the other stops, when you need them.

After base training, each of the weeks will contain the same components. For example, a moderately long run, a long one, a couple of days rest and three or four easy or short runs. If you opt to do harder days, for example by running down and up hills or on forest trails, we advise you to limit these workouts to only one or two days per week.

If you prefer to do your long run on Saturday or any other day, you can just adjust your weekly schedule. It is important that you consider your desires and needs when you plan your week.

Download Example 16 Week Half-Marathon Training Program

Week 1: Run between 2 and 4 miles. You can combine running and walking if you cannot run that far yet. Do this four or five times per week.

Week 2: Run between 3 and 4 miles. You can combine running and walking. Four or five times per week.

Week 3: Run between 3 and 5 miles, five times. The weekly mileage should be at least 15 miles.

Week 4: Run between 3 and 5 miles, 5-6 times. The weekly mileage is at least 16 miles.

Week 5: Run between 3 and 6 miles, 5-6 times. The weekly mileage is at least 18 miles.

Week 6: Run between 4 and 6 miles, 5 times. The weekly mileage is at least 20 miles.

Week 7: This should be an easy week. Run between 3 and 5 miles, 4 times. Weekly mileage – at least 12 miles.

Week 8: This is when the base training is over. Moderately long run – 5 miles, long run – 6-8 miles; tempo or easy runs - 3 miles. 1-2 rest days. Weekly mileage – at least 20 miles.

Week 9: Moderately long run – 5 miles, long run - 7-8 miles, tempo or easy runs - 4 miles. 1-2 rest days. Weekly mileage – at least 24 miles.

Week 10: Moderately long run – 6 miles, long run - 7-8 miles, tempo or easy runs - easy or tempo runs - 4 miles. 1-2 rest days. Weekly mileage – at least 25 miles.

Week 11: Another easy week. Moderately long run – 5 miles, long run - 6 miles, tempo or easy runs - 3 miles. 2 rest days. Weekly mileage – at least 20 miles.

Week 12: Moderately long run – 6 miles, long run: 7 - 8 miles, tempo or easy runs - 4 miles. 1-2 rest days. Weekly mileage – at least 24 miles.

Week 13: Moderately long run – 6 miles, long run: 7 - 8 miles, tempo or easy runs – 4-5 miles. 1-2 rest days. Weekly mileage – at least 24 miles.

Week 14: Moderately long run – 6 miles, long run: 8-9, tempo or easy runs – 4-5 miles. 1-2 rest days. Weekly mileage – at least 26 miles.

Week 15: Taper off the hard training. Moderately long run – 5 miles, long run - 7 miles; tempo or easy runs – 3-4 miles. 2 rest days. Weekly mileage 21-23 miles.

Week 16: The half marathon is this Sunday. Start with a few easy runs between 4 and 6 miles, and one of which can be a tempo run. Do not exercise on Friday and Saturday. We advise you to have pasta for dinner the days that lead to the race and sleep well on Saturday evening.