14-Week Half Marathon Training Schedule


Beginning and experienced runners can both use this 14-week training plan, which starts off slow with only four runs per week and then ramps up to five days later in the schedule.

It’s important to note that, even for beginners, it’s a good idea to have been running regularly every week for a while before you start this (or any) half marathon training plan.

Like our 12-week schedule, this plan is based on a simple philosophy — using your mid-week runs for conditioning and feeling out your proper pace, and using the once-a-week long runs to get you physically and mentally prepared to run 13.1 miles.

14-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 3 miles 4 miles 3 miles off 4 miles 3 miles
4 off 3 miles 4 miles 3 miles off 5 miles 3 miles
5 off 4 miles 5 miles 4 miles off 5 miles 3 miles
6 off 4 miles 5 miles 4 miles off 6 miles 3 miles
7 off 4 miles 6 miles 4 miles off 7 miles 4 miles
8 off 4 miles 6 miles 4 miles off 8 miles 4 miles
9 off 5 miles 6 miles 5 miles off 9 miles 3 miles
10 off 5 miles 7 miles 5 miles off 10 miles 3 miles
11 off 5 miles 6 miles 5 miles off 11 miles 3 miles
12 off 5 miles 6 miles 4 miles off 12 miles 2 miles
13 off 5 miles 5 miles 3 miles off 6 miles 2 miles
14 off 3 miles 5 miles 3 miles off 13.1 miles! off

14-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 3 miles 4 miles 3 miles off 3 miles 4 miles
4 off 3 miles 4 miles 3 miles off 3 miles 5 miles
5 off 4 miles 5 miles 4 miles off 3 miles 5 miles
6 off 4 miles 5 miles 4 miles off 3 miles 6 miles
7 off 4 miles 6 miles 4 miles off 4 miles 7 miles
8 off 4 miles 6 miles 4 miles off 4 miles 8 miles
9 off 5 miles 6 miles 5 miles off 3 miles 9 miles
10 off 5 miles 7 miles 5 miles off 3 miles 10 miles
11 off 5 miles 6 miles 5 miles off 3 miles 11 miles
12 off 5 miles 6 miles 4 miles off 3 miles 12 miles
13 off 5 miles 5 miles 3 miles off 2 miles 6 miles
14 off 3 miles 5 miles 3 miles off 2 miles 13.1 miles!

Rest Days

Especially for beginning runners or those who may be experienced at running but training for their first half marathon, it’s important to take two days off from running during the week to allow your joints and muscles adequate time to rest.

I’ve always taken two days off during the week, on Mondays and Fridays, as that allows a day off after your long run as well as a day off after your three mid-week running days.

Comments on this entry are closed.

MENU