From two months to five months, this half marathon training plan is designed for everyone from beginning to experienced runners, and for every lifestyle.
Sometimes you sign up for a race that’s not far off in the future – just a couple of months away, or even less. Here’s our eight-week training plan designed for runners who already are in the running habit.
This plan is based on the same schedule and expectations as our eight-week training plan – you’re already experienced and maybe even have a few races under your belt, and you’re looking to ramp up your training quickly.
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. This one is perfect for experienced runners who might have some scheduling conflicts here and there with their training.
Designed for beginning runners or anyone who is planning to run the half marathon distance for the first time, this training plan is based on five days of running per week, with the once-a-week long run set on Sundays and days off on Mondays and Fridays.
Need a little extra time to get your training in, or just want to start early? 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.
Spread out over four months instead of three, this training plan is designed for runners who’ve run a half marathon already and are in need of a training plan that can fit into a busy schedule — with four training days each week vs. five.
Designed for beginners and even experienced runners, this plan mimics our 16-week training plan with two extra weeks added in, and features a few changes to the long runs. This plan eases you into training with a longer runway at the beginning, to get you used to running 4 to 5 days per week over a longer period.
For runners who are looking for an even more gradual buildup to the half marathon than the 16-week plan offers, this five-month training plan starts slowly and builds toward the 13.1-mile race day, with both four- and five-day-a-week runs later in the plan.
Training tips & help
Slowly add mileage to increase your base – an easy-to-follow rule is to increase your long run by one mile every 1-2 weeks and take a rest day in its place every month. The slow increase as well as not “always increasing” allows your body ample time to recover.
Injury prevention for runners
If done too quickly or with improper form, increasing mileage and speed can result in injuries – from shin splints to runner’s knee and beyond. The most important factor in completing any training plan is staying consistent.
In addition to following a half marathon training plan, it’s important to include structured strength training you can do yourself or follow a guided strength training program. You can find examples of reliable injury prevention programs online or by downloading free apps like Exakt Health.
Most runners are very excited to start a new training program. But as the newness wears off, there will be bouts of feeling unmotivated. Workouts will get tougher and the miles will get longer. There will be days that it will be struggle to get out the door.
Speed work and tempo runs get you faster. Recovery runs keep you from getting injured. Shorter races prepare you for the overall experience. But the long run is the most important element in making it to the finish line feeling great.
Whether you are a beginner looking to run for the first time, a runner returning from an injury or break, or simply a runner starting a new half marathon training plan, it can take weeks before the habit forms. Once you stick with the plan for 4-8 weeks, however, it begins to feel normal to lace up and run a few (or more) times a week.
If you respect the distance and take the appropriate time to prepare, the finish line will feel more victorious and less torturous. The length of time it takes varies widely; some runners can tack onto an existing base and be ready in just 12 weeks. Others take longer…
In the running world, there are so many different and effective training plans out there. That’s because everyone starts at a different level and responds to training differently.
Marathon training plans
Are you an experienced runner who needs a tune-up before your next marathon? Here’s a plan to get you ready for 26.2 miles in 3 months.
The more miles you can get to before starting this plan, the better. Walk, run, or do a walk run/combo. You should be able to complete 15 miles a week without any problems before starting.
Are you an experienced runner who has taken some time off from the marathon, but are ready to come back to 26.2? Here’s a plan that might be perfect to get you back in form.
(Even) more half marathon training plans
Check out this 12-week training plan that’s perfect for beginners, this 12-week plan for intermediate runners, and this 12-week plan for advanced runners.
For men, the average finishing time for a half marathon is 1:55. This is approximately 8:49 minutes per mile pace. For women, the average finishing time for a half marathon is 2:11. This is approximately 10:02 minutes per mile pace.
The exact days per week will vary depending on how many weeks your training plan is designed for, most plans will budget between 8 and 20 weeks. More experienced runners could safely run between three and five days training for a half marathon. Beginner runners should expect to run between three and four days per week over their entire training plan.
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