Congratulations on starting your half marathon training! Whether this is your first half marathon, or your 100th, you will have a blast preparing to run the awesome distance of 13.1 miles!
A training program is essential to having a great race day run. It gives you the blueprints for success. A training program takes a lot of the guess work out of your preparation and allows you to focus on what you need to do to accomplish your personal goal for the event.
The 12 week training program below has you running 4 times a week. The three week day runs get your body used to running on a regular basis, while the weekly long run, pushes your endurance to new limits and prepares you for the 13.1 miles you will be running on race day.
The training program is set up to be as flexible as possible. You do not have to complete these runs on any specific day of the week. Do your best to not miss a run. If you do have to skip a run, do NOT skip the weekly long run. These are extremely important because they help build up your endurance.
| Run 1 | Run 2 | Run 3 | Long Run | |
|---|---|---|---|---|
| Week 1 | 3 miles | 3 miles | 3 miles | 5 miles |
| Week 2 | 3 miles | 3 miles | 3 miles | 5 miles |
| Week 3 | 3 miles | 4 miles | 3 miles | 6 miles |
| Week 4 | 3 miles | 4 miles | 3 miles | 6 miles |
| Week 5 | 3 miles | 4 miles | 3 miles | 7 miles |
| Week 6 | 3 miles | 5 miles | 3 miles | 8 miles |
| Week 7 | 3 miles | 5 miles | 3 miles | 9 miles |
| Week 8 | 4 miles | 5 miles | 4 miles | 10 miles |
| Week 9 | 4 miles | 5 miles | 4 miles | 11 miles |
| Week 10 | 4 miles | 5 miles | 4 miles | 12 miles |
| Week 11 | 4 miles | 5 miles | 4 miles | 10 miles |
| Week 12 | 2 miles | 3 miles | 2 miles | Half Marathon! |
Good Luck!