Basic Half-Marathon Training Schedule for Beginners

Congratulations on your decision to train for your first half-marathon! This schedule (see table below) is perfect for a beginner runner and a first-time half-marathoner whose goal is simply to finish the 13.1-mile race. To start this plan, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week.

If you haven't already had a physical, visit your doctor for medical clearance to train for a marathon.

Notes about the schedule:

Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.

Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.

Wednesdays: Some Wednesdays are designated rest days. For run days, make sure you warm up, then run at a comfortable but determined pace for the designated mileage. Cool down and stretch after your run.

Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.

Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.

Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.

Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.