The half-marathon requires slightly longer prep time and below you will find 12 week plans for the beginner, intermediate, and advanced runner. 

 Half marathon training plan-beginner

 

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile tempo run 3 mile run 4 mile run Rest 3 mile run 6 mile run
2 Rest 4 mile run with pick ups 4 mile run 3 mile run Rest 3 mile run 7 mile run
3 Rest 5-6 hill repeats 5 mile run 3 mile run Rest 3 mile run 6 mile run
4 Rest 4×800 meter repeats 3 mile run 4 mile run Rest 4 mile run 8 mile run
5 Rest 4 mile tempo run 4 mile run 3 mile run Rest 3 mile run 7 mile run
6 Rest 4 mile run with pick ups 4 mile pace 3 mile run Rest 3 mile run 9 mile run
7 Rest 3×1 mile repeats 3 mile run 5 mile run Rest 4 mile run 8 mile run
8 Rest 5-6 hill repeats 5 mile pace 6 mile run Rest 5 mile run 10 mile run
9 Rest 6×800 repeats 4 mile run 5 mile run Rest 3 mile run 10K race

(or 8 mile run)

10 Rest 5 mile tempo run 5 mile pace 6 mile run Rest 6 mile run 12 mile run
11 Rest 4 mile run 5 mile run 7 mile run Rest 3 mile run 8 mile run
12 Rest 3 mile run 3 mile pace 2 mile run Rest Rest Half Marathon

 

 

Half marathon training plan-intermediate

 

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile tempo run 5 mile run 4 mile run 6 mile run 3 mile run 7 mile run
2 Rest 4 mile run with pick ups 4 mile run 5 mile run 6 mile run 3 mile run 8 mile run
3 Rest 5-6 hill repeats 5 mile run 3 mile run 6 mile run 3 mile run 9 mile run
4 Rest 4×800 meter repeats 3 mile run 4 mile run 6 mile run 4 mile run 10 mile run
5 Rest 4 mile tempo run 4 mile run 3 mile run 6 mile run 3 mile run 11 mile run
6 Rest 4 mile run with pick ups 4 mile pace 7 mile run 4 mile run 3 mile run 10K race

or 9 mile run

7 Rest 3×1 mile repeats 4 mile run 5 mile run 7 mile run 3 mile run 12 mile run
8 Rest 5-6 hill repeats 5 mile pace 6 mile run 7 mile run 3 mile run 13 mile run
9 Rest 6×800 repeats 4 mile run 5 mile run 8 mile run 3 mile run 14 mile run
10 Rest 5 mile tempo run 5 mile pace 6 mile run 8 mile run 3 mile run 15 mile run
11 Rest 4 mile run 5 mile run 8 mile run 6 mile run 3 mile run 8 mile run
12 Rest 4 mile run 3 mile pace 2 mile run Rest Rest Half Marathon

 

half marathon training plan-advanced

 

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest or easy 3 miles 4 mile tempo run 5 mile run 6 mile run 4 mile run 3 mile run 10 mile run
2 Rest or easy 3 miles 5 mile run with pick ups 4 mile run 6 mile run 5 mile run 3 mile run 10 mile run
3 Rest or easy 3 miles 6-8  hill repeats 5 mile run 6 mile run 3 mile run 3 mile run 12 mile run
4 Rest or easy 3 miles 6×800 meter repeats 3 mile run 7 mile run 4 mile run 4 mile run 12 mile run
5 Rest or easy 3 miles 5 mile tempo run 4 mile run 8 mile run 4 mile run 3 mile run 10 mile run
6 Rest or easy 3 miles 4 mile run with pick ups 4 mile pace 9 mile run 6 mile run 3 mile run 15K race

or 10 mile run

7 Rest or easy 3 miles 4×1 mile repeats 4 mile run 9 mile run 5 mile run 3 mile run 12 mile run
8 Rest or easy 3 miles 8-10 hill repeats 5 mile pace 10 mile run 7 mile run 3 mile run 14 mile run
9 Rest or easy 3 miles 10×800 repeats 4 mile run 8 mile run 6 mile run 3 mile run 15 mile run
10 Rest or easy 3 miles 5 mile tempo run 5 mile pace 8 mile run 7 mile run 3 mile run 15 mile run
11 Rest or easy 3 miles 6 mile run 4 mile run 8 mile run 6 mile run 3 mile run 10 mile run
12 Rest or easy 3 miles 4 mile run 3 mile pace 2 mile run Rest Rest Half Marathon

Terms:

Pick Ups: Accelerations during the run. Try to do 30 second accelerations every 5-10 minutes during your run. Or choose a spot in the distance and accelerate until you reach that point. This will help your legs adapt to making quick changes in speed during the race, especially for that final push!

 

Repeats: If you don’t have a track attempt to estimate a quarter mile for the 400 meters repeats and a half mile for the 800 meter repeats, or just use your GPS watch. Run these at race pace and walk for 400 meters or a quarter mile between each repeat.

 

Tempo runs: These are continuous runs with a gradual acceleration mid-run to race pace. Start at an easy pace for the first mile, build to race pace by mid run, and then decelerate back to an easy pace for the last mile. 

 

Hills: Try to find a hill about 500 feet, or a tenth of a mile. Really any hill can work though and challenge yourself with the length and grade. These can also be done on a treadmill. Slow jog/walk down to the bottom and repeat.  If your race consists of a large amount of downhill running you should run at least half of the hills back downhill to prepare your muscles for the increased stress of eccentric muscle contraction you will encounter on race day. 

 

Pace: Try to run this at what you believe your pace for the race will be, for example if you think you will finish the marathon in 4:20 minutes, you would be running about a 10 minute/mile pace.