Browse All Posts

Half Marathon Training Plan: Run The Distance and Get in Shape

half marathon training plan
4.7/5 - (4 votes)

Whether you’re a first-time runner or a seasoned marathoner, training for a half marathon is a great way to challenge yourself and achieve a new goal. If you can comfortably complete a 10K race, you can likely complete a half marathon training plan.

To get started on your training, it’s important to first establish some basic goals. Are you looking to simply finish the race? Or do you want to set a personal best time? Once you have a goal in mind, you can start to develop an individualized training plan that will help you reach your desired outcome.

Generally speaking, most runners need around 12 weeks of preparation before running 13.1 miles. During that time period, it’s important to gradually increase your mileage while also incorporating cross-training and strength-training exercises into your routine.

A grueling but worthwhile challenge, running training is quite a reach for those who are novices. With greater weekly mileage, lengthier runs, and more frequent sessions, training will become more effortless so you can build up endurance and velocity.

If you’re planning to build new for the first time or demolish your record, we’re on hand to deliver everything you will need for success.

How Long Is A Half Marathon?

A marathon is 13.1 miles or 21.1 kilometers.

How Long Does It Take To Train For A Half Marathon?

Half marathon training can take anywhere from 12-16 weeks, give or take a few depending on your running experience and how intensely you plan to train. If you are a beginner runner, it is best to start off with a basic 12-week half marathon training plan that gradually builds up your mileage each week. For those who have been running for a while, you may be able to get away with a 10-week training plan if you are already running around 20 miles per week. No matter what your experience level is, it is important that you gradually increase your mileage each week in order to avoid injury.

How Do I Choose A Half Marathon Training Plan?

When you’re training for a half marathon, it’s important to find a training plan that fits your needs. There are plenty of different plans out there, so how do you choose the right one?

First, consider your experience level. If you’ve never run a race before, it might be best to start with a beginner’s plan. These plans are typically less intense and will help you build up your endurance gradually.

If you have some experience running races but are still relatively new to the sport, then an intermediate plan might be a better fit. These plans typically involve more mileage and more challenging workouts.

If you’re an experienced runner, then you can probably handle a more advanced plan. These plans often have higher mileage goals and include more difficult workouts.

Who Has Designed These Half Marathon Training Plans?

It can be tough to find the right half marathon training plan. You want one that fits your needs and abilities, but there are so many options available. Who has designed these plans, and how do you know they will work for you?

One option is to create your own plan. This can be a great way to get exactly what you need, but it can also be difficult to know where to start. If you’re not sure what type of training program will work best for you, or if you want help getting started, a coach may be the best option.

There are many different coaches who offer half marathon training programs, and it’s important to find one who understands your goals and abilities. Do some research online or ask around for recommendations before choosing a coach.

I don’t feel like I’m improving on my half marathon plan, what should I do?

If you’re like many runners, you started a half marathon training plan in the hopes of crossing the finish line feeling strong and accomplished. But now that several weeks have passed, you’re not sure if you’re on track – or if you’re even improving. What should you do?

First, take a step back and assess where you are in your training. If you’re only a few weeks in, it’s okay to make small tweaks to your plan. For example, if you’re finding it difficult to run three days per week, try switching to two running days and one cross-training day.

If you’ve been following your training plan for a while and feel like you haven’t made much progress, it might be time to reevaluate your goals. Are they realistic? Are they specific enough?

What kind of strength training should I be doing?

When training for a half marathon, it is important to include strength training in your plan. Strength training not only helps you become stronger but also helps prevent injuries. There are many different types of strength-training exercises that you can do, so it is important to find the right ones for you.

If you are new to strength training, start with basic exercises like squats, lunges, and push-ups. These exercises work multiple muscles at once and are a good place to start. As you become more comfortable with strength training, you can add more challenging exercises to your routine.

Try adding weightlifting or resistance band exercises to your routine. These exercises help build muscle and can increase your endurance. If you are looking for a challenge, try incorporating plyometric exercises into your routine.

What shoes should I be wearing?

First and foremost, when running any distance, it is important to wear the proper shoes. For a half marathon, you should be wearing shoes that are specifically designed for running. This means that they will have to cushion the heel and forefoot, as well as stability features.

There are many different types and brands of running shoes on the market, so it is important to do your research and find the pair that is best suited for you. It is also important to make sure that your shoes are in good condition- if they are too old or have been heavily used, it is time to invest in a new pair.

When trying on new running shoes, be sure to wear the same socks you plan to wear during your race. You should also try them in both wet and dry conditions, as well as walk and run in them.

Beginner & Novice Half Marathon Training Plans

If you are new to running, or have never run a half marathon before, it is important to start with a training plan. A training plan will help you to build up your mileage slowly and safely, so that you are prepared for race day. There are many different types of half marathon training plans available online, and it is important to find one that fits your fitness level and lifestyle.

If you are a beginner runner, it is best to start with a 10-12 week plan. This will allow you to gradually increase your mileage each week until you are ready for the 13.1-mile race distance. If you have some running experience under your belt, you can shorten the length of your training plan to 8-10 weeks. Be sure to include cross-training in your plans, such as biking or swimming, to help improve your overall fitness level.

Couch To Half Marathon Training Plan

If you’re thinking about running a half marathon, there’s no time like the present to start training. Here’s a 12-week couch to a half marathon training plan that will help you build up your mileage and get ready for race day.

Weeks 1-4: gradually increase your mileage each week until you’re running at least 3 times per week. In weeks 5-8, add in some speed work and hill repeats to help improve your endurance and speed. In weeks 9-12, taper off slowly and be sure to rest up before race day.

No matter what your current fitness level is, everyone can benefit from following a couch to the half marathon training plan. So whether you’re just starting out or you’ve been running for years, this plan will help you reach your goals. Good luck!

Who is it for?: New runners interested in ending their half marathon! It’s best for those runners who don’t have a strong finishing time in mind, as the focus is not on finishing speed but on gradually and safely building up their mileage.

How Long?: Reach each milestone within a minimum of 15 weeks. You’ll be able to pause your progress at each milestone until you’re ready to continue.

Beginner Half Marathon Training Plan – 16 Weeks

Are you new to running and thinking about signing up for a half marathon? If so, you’re in luck! This 16-week training plan is designed specifically for beginner runners. It gradually builds up your mileage and includes cross-training workouts to help you prepare for race day.

If you can comfortably run three miles, you should be able to complete this training plan. It starts with just three miles per week and peaks at 20 miles per week. You’ll also need to incorporate two cross-training workouts into your routine each week.

The goal of this training plan is to help you safely and confidently run a half marathon. Be sure to listen to your body and take walk breaks whenever needed. And most importantly, have fun!

Who is it for?: A experience that is divided into 2 halves, a rather athletic person with no experience, or those wanting to succeed at the BMO Half Maraton.

How Long?: 16 weeks (4 months) allows a very gradual, controlled increase in your mileage, which helps to ameliorate the risk of injury or overtraining.

Beginner Half Marathon Training Plan – 12 Weeks

You’ve decided to run a half marathon. Congratulations! Half marathon training is a great way to challenge yourself and improve your fitness. This 12-week training plan will get you ready for race day.

The first few weeks of the plan are devoted to building your base fitness. This means gradually increasing your running mileage and adding some cross-training activities to your routine.

In weeks 4-8, you will start incorporating speedwork into your training. This will help you improve your running pace.

In weeks 9-12, you will taper for the race, meaning that you will reduce your mileage in order to peak for the half marathon.

Who is it for?: Runners with prior experience wishing to run a strong half marathon!

How Long?: This is a 12-week plan divided up into a 3-month Revised 16-week plan if you have the drive to complete a larger mileage increase.

Improve and Intermediate Half Marathon Training Plans

If you are like many runners, you may be looking to improve your half marathon time. Perhaps you have been running for a while and are looking to take your training to the next level. Or maybe you are just starting out and want to make sure you train correctly for your first half marathon. In either case, a good intermediate half marathon training plan can help you achieve your goals.

There are many different ways to train for a half marathon. Some runners prefer a more gradual build-up, while others like to start with a more intense program. There is no wrong way to train, as long as you are following a plan that is appropriate for your current fitness level and experience.

If you are new to running, it is important to start with a basic beginner training program.

Improver Half Marathon Training Plan – 10 Weeks

There are a lot of different ways to train for a half marathon. You can find plans all over the internet, in magazines, or even in books. But which one is right for you?

If you’re an improver – someone who has been running for less than a year and is looking to improve their time – then you might want to consider using a training plan that builds gradually and includes regular runs at a race pace. This type of plan will help you to increase your speed and endurance and will prepare you for running the half marathon itself.

If you’re an intermediate runner – someone who’s been running for more than a year and is looking to break the two-hour barrier – then you might want to consider using a training plan that includes regular long runs.

Who is it for?: Runners looking to run a great 1st half marathon, or set a new PR!

How Long?: 10 weeks.

Improver Half Marathon Training Plan – 8 Weeks

Are you training for a half marathon? If so, this 8-week training plan can help you. It’s designed for runners who are already in good shape and have been running regularly for at least six months.

The first week is a gradual build-up, designed to get your body used to run more miles. The following weeks are gradually increased mileage weeks, culminating in a 13-mile long run in week 8. There is also one speedwork session and one tempo run during the plan.

If you’re not used to running long distances, be sure to take walk breaks as needed and build up your distance slowly. And always consult with a doctor before starting any new exercise program.

Who is it for?: A runner has completed a half marathon in the past and would like to sharpen her skills.

How Long?: 8 weeks.

Time Goal-Based Half Marathon Training Plans

If you’re planning to run a half marathon, training for the event should begin about 12 weeks prior to race day. A time goal-based training plan can help you achieve your desired finish time. In the first 8 weeks of your training, you’ll gradually increase your mileage to build up your endurance. The next 4 weeks will focus on speedwork to improve your running pace. The final week before the race is a taper week, in which you’ll reduce your mileage to allow your body to recover from all the hard work. Here are a few suggested half marathon training plans that can help you achieve your goal:

If you have less than 12 weeks until race day, don’t worry – there’s still time to train for a successful half marathon!

Sub 2 Hour Half Marathon Training Plan

In order to break the two-hour mark for a half marathon, you’ll need to train specifically for that goal. This sub-2-hour half marathon training plan has been reverse-engineered around the goal of finishing before the 2:00 mark. If you’re able to stick to this plan and maintain your current level of fitness, you should be able to cross the finish line in just under two hours.

The first step is to build your endurance base. You’ll need at least eight weeks to complete this phase. During this time, you should aim to run between 30 and 45 minutes per day, five times per week. In week nine, increase your mileage to 60 minutes per day and begin incorporating speedwork into your routine.

Who is it for?: Established runners looking to beat the 2-hour mark!

How Long?: 12 weeks.

1 Hour 45 Min Half Marathon Training Plan

Half marathon races are growing in popularity by the day. If you are looking to complete your first half marathon or want to shave a few minutes off of your current time, this training plan is for you. The following plan will take you just over an hour and 45 minutes to complete, with most runs being around nine miles.

The key to this training plan is variety. You will mix in tempo runs, hill repeats, and easy runs each week. By varying your workouts, you will be able to improve your running performance while also reducing your risk of injury. Be sure to cross-train at least twice a week as well; activities such as biking, swimming, and weightlifting can help keep you healthy and strong for race day.

Who is it for?: Established runners looking to beat the 1:45 hour mark!

How Long?: 12 weeks.

1 Hour 30 Min Half Marathon Training Plan

Running a half marathon is no easy task, but with the right training plan, it can be manageable. This 1 hour and 30-minute training plan is perfect for anyone who wants to complete a half marathon in under two hours. The plan consists of four runs per week, with each run getting progressively longer.

For the first two weeks, you will only need to run for 30 minutes. During week three, you will add on an extra 10 minutes to each run, and in week four you will finish with a 60-minute run. If you are running this plan for the first time, be sure to start slow and build up your endurance gradually.

Who is it for?: Established runners looking to beat the 1:30 hour mark!

How Long?: 12 weeks.

Final Thoughts

In conclusion, if you are looking to get in shape and run a half marathon, this training plan can help you do just that. It is simple, easy to follow, and will help you build up your endurance so you can finish the race strong. Follow this plan and you will be on your way to becoming a runner!