9-Week Half Marathon Training Plan

This plan is based on the same schedule and expectations as our eight-week training plan – you’re already an experienced runner and maybe even have a few races under your belt, and you’re looking to ramp up your training quickly in the next couple of months.

As with our two-month training schedule, 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.

It’s a good idea to 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.

9 weeks is a quick training cycle for a beginner runner. To fool-proof your training, we recommend an app like Runna which customizes and build training plans for your level of fitness. Use code HALFMARATHON for 2 weeks free.

9-Week Training Plan for a Saturday race:

Week Mon Tue Wed Thu Fri Sat Sun
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 4 miles 4 miles off 12 miles 2 miles
9 off 3-4 miles 4 miles 3-4 miles off 13.1 miles! off

9-Week Training Plan for a Sunday race:

Week Mon Tue Wed Thu Fri Sat Sun
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 4 miles 4 miles off 2 miles 12 miles
9 off 3 miles 4 miles 3 miles off 2 miles 13.1 miles!

Note that this plan is designed for runners who’ve already run a half marathon or several in the past, and who are already running consistently each week so they’ve built up their leg, lower body and cardiovascular strength to handle the number of miles they’ll be running throughout the training.

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.

Like our 8-week program, this training plan is designed to help you increase your mileage safely. Still, overuse injuries are common for runners training for half marathons.

Overuse injuries like shin splints and plantar fasciitis occur when training load overwhelms the tendons and ligaments they’re prepared to endure. Prevention is as easy as incorporating at-home workouts into your training plan and incorporating prevention workouts at the start of your training.

More training plans: 8 Weeks10 Weeks12 Weeks14 Weeks16 Weeks18 Weeks20 Weeks

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