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A Half Marathon Training Program for Advanced Beginner Runners

From About.com
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This easy-to-follow 16-week 1/2 marathon training program is for advanced beginner runners.

Prerequisites

Before you start this training schedule, you need to:
  • Be able to run 10 miles per week
  • Be able to run 4 miles comfortably
  • Be able to run 4 days a week.
If you have questions about the program, see the FAQs on page two.

Half Marathon Training Program

Week Run 1 Run 2 Run 3 Run 4
1 4 mi run 3 mi run 3 mi run 6 minute run/1 minute walk x 5
2 5 mi run 3 mi run 4 mi run 6 minute run/1 minute walk x 5
3 6 mi run 3 mi run 5 mi run 6 minute run/1 minute walk x 5
4 7 mi run 3 mi run 3 mi run 6 minute run/1 minute walk x 5
5 4 mi run 3 mi run Rest 6 minute run/1 minute walk x 6
6 8 mi run 3 mi run 5 mi run 6 minute run/1 minute walk x 6
7 9 mi run 3 mi run 4 mi run 6 minute run/1 minute walk x 6
8 10 mi run 3 mi run 5 mi run 5 minute run/1 minute walk x 6
9 11 mi run 3 mi run 5 mi run 5 minute run/1 minute walk x 6
10 8 mi run 4 mi run 3 mi run 5 minute run/1 minute walk x 6
11 12 mi run 4 mi run 5 mi run 5 minute run/1 minute walk x 5
12 13 mi run 4 mi run 4 mi run 5 minute run/1 minute walk x 5
13 14 mi run 4 mi run 4 mi run 5 minute run/1 minute walk x 5
14 15 mi run 4 mi run 4 mi run 5 minute run/1 minute walk x 5
15 10 mi run 4 mi run 5 mi run 5 minute run/1 minute walk x 5
16 6 mi run 3 mi run Race Rest
Updated: March 6, 2007
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