It's not unusual to be a little bit intimidated by the idea of running a half marathon. After all, the 13.1-mile race requires regular running and strength training, plus figuring out exactly what gear you need to run a half marathon and what your fueling strategy should be.
Luckily, ten weeks is plenty of time to train for a half marathon — with the right training plan in your hands. Here, learn more about training for a half marathon and save a 10-week half marathon training plan, developed by Kayla Jeter, C.P.T., an RRCA-certified running coach, NASM-certified personal trainer, and certified functional strength coach, to get you ready for race day.
Who Should Use This 10-Week Half Marathon Training Plan?
If this is your first half marathon, this 10-week training plan is perfect for you. While runners who are total beginners should stick to a 12-week half marathon training plan, this 10-week half marathon training plan is more appropriate for runners with a little bit of experience, saysJeter. "You should be able to run 3 miles comfortably, without stopping," she advises. "You might also have experience running a 5K or you've done a smaller race before."
Since your legs are already accustomed to running a few miles at a time, your "long runs" during training start at 4 miles and peak at 12 miles during week 7 of your half marathon training plan — giving you plenty of time to taper before race day. (Tapering, ICYDK, is the period of time during race training when you pull back on mileage to give your legs time to fully recover for race day.)
You'll also notice in this 10-week half marathon training plan that some of your easy runs are determined by time (think: 25-30 minutes) rather than distance (e.g., 3 miles). That's because Jeter wants you to focus on increasing time spent on your feet, rather than aiming for specific mileage (or trying to get the run done as quickly as possible). "Spending that time on your feet is so important to build that runner's strength," she explains. "You're getting more steps in, putting more pressure on your joints— which will help your body adapt to running." With that in mind, let your easy runs be truly easy and comfortable. Aim for a conversational pace that doesn't leave you too out of breath.
Aim for Consistency
Life gets busy — we get it! You can move around workout days in the half marathon training plan to account for commitments and mishaps that get in the way of your workout. However, aim for consistency when it comes to the day you do your long run each week.
The 10-Week Half-Marathon Training Plan
Ready to start your journey to the finish line? View your 10-week half marathon training plan for beginners below.
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| 10-Week Half Marathon Plan | |||||||
|---|---|---|---|---|---|---|---|
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | |
| Week 1 | Easy Run (20-25 min) | Speed Run (5x 2 min ON + 2 min OFF) | Cross-train (Bike, yoga, or mobility) | Tempo Run (30 min easy with 6x 30 sec strides) | Rest Day | Long Run (4 miles) | Rest Day or Active Recovery (1-2 mile walk or active recovery) |
| Week 2 | Easy Run (25-30 min) | Speed Run (6-8x 400m + 90 sec rest) | Cross-train (30 min body weight, cycle, yoga, or swim) | Hills | Rest Day | Long Run (5 miles) | Rest Day or Active Recovery (1-2 mile walk) |
| Week 3 | Easy Run (30-45 min) | Speed Run (6x 600m + 90 sec rest) | Cross-train (30 min body weight, cycle, yoga, or swim) | Intervals (Attack uphill, recover downhill) | Rest Day | Long Run (6 miles) | Rest Day or Recovery Run (20-30 min at recovery pace) |
| Week 4 | Easy Run (30 min) | Speed Run (6x 800m + 90 sec rest) | Cross-train (15 min core) | Easy Run (30-45 min) | Rest Day | Long Run (8 miles) | Rest Day or Recovery Run (30 min at recovery pace) |
| Week 5 | Easy Run (30-45 min) | Speed Run (2x 1200m +4x 800m + 2 min rest) | Cross-train (30 min body weight, cycle, yoga, or swim) | Speed Run (10 min easy + 10-15 min tempo + 10 min easy) | Rest Day | Long Run (10 miles) | Rest Day or Recovery Run (30-45 min at recovery pace) |
| Week 6 | Easy Run (30 min) | Speed Run (8-10x 400m + 90 sec rest) | Cross-train (30 min body weight, cycle, yoga, or swim) | Speed Run (5 mile run) | Rest Day | Long Run (8 miles) | Rest Day or Active Recovery (30 min at recovery pace) |
| Week 7 | Easy Run (45 min) | Speed Run 4-5x 1200m + 90 sec rest) | Cross-train (15 min core) | Speed Run (10 min warm-up + 3x 6 min tempo + 10 min cool down + 2 min rest after each tempo | Rest Day | Long Run (12 miles) | Rest Day or Easy Run (45 min at recovery pace) |
| Week 8 | Easy Run (45 min) | Speed Run (8x 600m + 90 sec rest) | Cross-train (30 min body weight, cycle, yoga, or swim) | Easy Run (45 min with 8x 30 sec strides, 1 mile warm-up, 1 mile cool down) | Rest Day | Long Run (9 miles) | Rest Day or Easy Run (30-45 min recovery pace) |
| Week 9 | Easy Run (30 min) | Speed Run (8x 600m + 90 sec rest) | Rest Day or Cross-train (30 min body weight, cycle, yoga, or swim) | Speed Run (1 mile warm-up, 2x 5 min fast, 5 min slow job recovery between) | Rest Day | Long Run (8 miles) | Rest Day or Easy Run (30 min at recovery pace) |
| Week 10 | Easy Run (20-25 min) | Speed Run (6x 400m + 90 sec rest) | Cross-train (15 min core) | Easy Run (3 miles) | Rest Day | Easy Run (30 min shakeout) | Race Day |
Training Workout Types and Terms, Explained
If you're new to the running community, these terms may be confusing. Nix the confusion when reading workout plans by reviewing the essential marathon training terms below.
Easy Run: On an easy run, you'll be able to maintain a conversational pace. Generally, you should aim to maintain a pace that rests below 70% of your maximum heart rate.
Speed Run: You'll hit or exceed your VO2 max pace in these brief sprints.
Cross-Train: Cross-training refers to exercise outside of running. This could be anything from cycling to swimming.
Tempo: Tempo runs are between an easy run and a speed run. You'll push yourself to a faster pace, but you will only maintain it for a short duration.
Hills: This form of training uses an incline — either on an actual hill or simulated through a treadmill's incline.
Long Run: While half marathons are the ultimate long run, second only to a full-out marathon, long runs on training days refer to runs 3 miles or longer. You'll want to increase your long run length weekly as you train.
Rest Day: Taking a day off from all exercise. Rest days are essential for recovery and prevent you from pushing yourself to the point of injury. For the best results, try sandwiching your longer runs between rest days.
Active Recovery: This refers to low-intensity exercises. Some days, you may opt out of a rest day and go with active recovery instead. Active recovery is generally positioned after intense workouts in a workout plan.
Pace: How fast you're moving. Understanding pace allows you to estimate the length of time it'll take you to run specific distances. (For obvious reasons, this is key to training for a half marathon.)
Distance: Simply put — how far you're running.
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