18-Week Half Marathon Training Schedule

Designed for beginners and even experienced runners who wish to take extra time with their training, this 18-week training plan allows you to run four days per week and achieve your long run gains in a more gradual manner.

This plan is much like our 16-week training plan – in fact, it’s virtually the same plan, with two extra weeks added in, as well as some slight changes to the long runs. You’ll alternate between adding a mile each week to your long runs, and repeating it the next week.

Bear in mind that you can always run the miles below using a one-to-one run-walk pace (run for one minute, walk for one minute, etc.). Or you can use a method like Jeff Galloway’s Run-Walk-Run, in which you run for three minutes, walk for one minute, and so on.

Use your shorter, mid-week runs for building up your speed and ability to run shorter distances in better times, while using your longer weekend runs to build up your endurance and ability to lengthen your miles more slowly.

18-Week Training Plan for a Saturday race:

Week Mon Tue Wed Thu Fri Sat Sun
1 off 3 miles off 3 miles off 3 miles 3 miles
2 off 3 miles off 3 miles off 4 miles 3 miles
3 off 4 miles off 4 miles off 5 miles 3 miles
4 off 4 miles off 4 miles off 5 miles 3 miles
5 off 5 miles off 5 miles off 6 miles 2-3 miles
6 off 5 miles off 5 miles off 6 miles 2-3 miles
7 off 6 miles off 4 miles off 7 miles 2-3 miles
8 off 6 miles off 4 miles off 7 miles 2-3 miles
9 off 5-6 miles off 4-5 miles off 8 miles 2-3 miles
10 off 5-6 miles off 4-5 miles off 8 miles 2-3 miles
11 off 6 miles off 5 miles off 9 miles 2 miles
12 off 6 miles off 5 miles off 9 miles 2 miles
13 off 5-6 miles off 4-5 miles off 10 miles 2 miles
14 off 5-6 miles off 4-5 miles off 10 miles 2 miles
15 off 5-6 miles off 4-5 miles off 11 miles 3 miles
16 off 5-6 miles off 4-5 miles off 12 miles 2 miles
17 off 5-6 miles off 4-5 miles off 6 miles 3 miles
18 off 4-5 miles off 4-5 miles off 13.1 miles! off

18-Week Training Plan for a Sunday race:

Week Mon Tue Wed Thu Fri Sat Sun
1 off 3 miles off 3 miles off 3 miles 3 miles
2 off 3 miles off 3 miles off 3 miles 4 miles
3 off 4 miles off 4 miles off 3 miles 5 miles
4 off 4 miles off 4 miles off 3 miles 5 miles
5 off 5 miles off 5 miles off 2-3 miles 6 miles
6 off 5 miles off 5 miles off 2-3 miles 6 miles
7 off 6 miles off 4 miles off 2-3 miles 7 miles
8 off 6 miles off 4 miles off 2-3 miles 7 miles
9 off 5-6 miles off 4-5 miles off 2-3 miles 8 miles
10 off 5-6 miles off 4-5 miles off 2-3 miles 8 miles
11 off 6 miles off 5 miles off 2 miles 9 miles
12 off 6 miles off 5 miles off 2 miles 9 miles
13 off 5-6 miles off 4-5 miles off 2 miles 10 miles
14 off 5-6 miles off 4-5 miles off 2 miles 10 miles
15 off 5-6 miles off 4-5 miles off 3 miles 11 miles
16 off 5-6 miles off 4-5 miles off 2 miles 12 miles
17 off 5-6 miles off 4-5 miles off 3 miles 6 miles
18 off 4-5 miles off 4-5 miles off 2 miles 13.1 miles!

Consider cross-training on the days you don’t run — anything from strength training to walking a few miles, which will provide the cardiovascular benefits without the pounding impact that running can cause.

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