If you have more than two but less than three months to train for your next half marathon, this 10-week training plan might be the perfect fit, especially for experienced runners. Beginners can even use this training plan, if they stick to it faithfully.
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 your ability to lengthen your miles more slowly.
We’ve included plans based on whether your race runs on a Saturday or a Sunday, so it’s a good idea to follow the one that applies to you.
On days you don’t do training runs, consider cross-training exercises – anything from strength training to walking a few miles, which will provide the cardiovascular benefits without the pounding impact that running can cause.
Muscles and joints not ready for the repetitive pounding of running, will lead to overuse injuries and keep you from achieving your goals. If you do begin to feel your first pains from training, we recommend downloading an app like Exakt Health and their rehabilitation programs to guide you safely back to full training volume.
10-Week Training Plan for a Saturday race:
|1||off||3 miles||4 miles||3 miles||off||5 miles||2-3 miles|
|2||off||3 miles||4 miles||3 miles||off||6 miles||2-3 miles|
|3||off||4 miles||5 miles||4 miles||off||7 miles||2-3 miles|
|4||off||4 miles||5 miles||4 miles||off||8 miles||3 miles|
|5||off||5 miles||6 miles||5 miles||off||9 miles||3 miles|
|6||off||5 miles||6 miles||5 miles||off||10 miles||3 miles|
|7||off||4 miles||5 miles||4 miles||off||11 miles||3 miles|
|8||off||4 miles||5 miles||4 miles||off||12 miles||2 miles|
|9||off||3 miles||5 miles||3 miles||off||5 miles||2 miles|
|10||off||3 miles||4 miles||3 miles||off||13.1 miles!||off|
10-Week Training Plan for a Sunday race:
|1||off||3 miles||4 miles||3 miles||off||2 miles||5 miles|
|2||off||3 miles||4 miles||3 miles||off||2 miles||6 miles|
|3||off||4 miles||5 miles||4 miles||off||2 miles||7 miles|
|4||off||4 miles||5 miles||4 miles||off||3 miles||8 miles|
|5||off||5 miles||6 miles||5 miles||off||3 miles||9 miles|
|6||off||5 miles||6 miles||5 miles||off||3 miles||10 miles|
|7||off||4 miles||5 miles||4 miles||off||3 miles||11 miles|
|8||off||4 miles||5 miles||4 miles||off||2 miles||12 miles|
|9||off||3 miles||5 miles||3 miles||off||2 miles||5 miles|
|10||off||3 miles||4 miles||3 miles||off||2 miles||13.1 miles!|
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