A comprehensive training plan to help runners complete their first or fifth half marathon with confidence, proper training, and race day readiness. Whether you're a beginner training for your first race or an experienced athlete looking to refine your technique, this plan offers a structured approach to achieving your half marathon goals.
Who is this plan for?
This plan is designed for:
- Beginners looking to complete their first half marathon
- Runners who have completed a half marathon in the past and are seeking more structured training
- Experienced runners preparing for a specific race
- Walkers training for the half marathon distance
Schedule & Mileage
The 16 week plan includes:
- Four runs per week: These runs will be broken down into Easy Runs, Long Runs, Fartlek Runs, and Paced Runs.
- Weekly Mileage: Starting at around 9 miles and peaking around 25 miles.
- Rest Days: Cross-training days will be incorporated as needed to enhance overall fitness and recovery.
Workout Descriptions
Easy Runs
Easy runs will be run at a conversational pace, allowing the body to adapt to the demands of running over long periods.
Long Runs
Long runs will be used to build endurance and stamina, with the goal of completing the 12-mile long run by week 10.
Fartlek Runs
Fartlek runs are unstructured intervals designed to improve speed and enjoyment. These runs will be performed before the long run to ensure proper preparation on race day.
Paced Runs
Paced runs will start at an easy pace, accelerate to a fast pace for a set amount of time, and then decelerate back to an easy pace. These runs are meant to be comfortably hard and should be done within the first portion of the longest run on the weekend.
Additional Training Tips
- Warm Up and Cool Down: Proper warm-up for fast intervals and cool down to help prevent injuries.
- Proper Forgetting: Pay attention to form and technique to reduce the risk of injury.
- Good Shoes: Visit a running specialty store to select the best shoe for your needs.
- Fuel Properly: Practice fueling during training to ensure success on race day.
- Recovery Strategies: Implement a balanced diet and adequate sleep to aid recovery.
- Strength Training: Include strength training using bodyweight exercises and resistance bands, if possible.
- Soreness/Injury: Address any post-race soreness or injuries promptly according to the plan.
How to Download
To download the plan, simply click the link provided. The plan will be available in a PDF format, which can be saved and viewed on the provided device.
Getting Started
To get started with the plan, consult a healthcare provider, stretch, and begin your training journey with the 16 week half marathon training plan. Remember, consistent training and proper preparation will lead to success on race day.
This plan is for individual use only and is not meant for commercial use or display on other websites.