EASY HALF MARATHON - A HALF MARATHON RUNNING TRAINING PROGRAM FOR NEW RUNNERS

 

By Rick Morris

 

The half marathon is increasing in popularity. It is a very good stepping-stone to a full marathon. It is also a good measure of fitness. Training for a half marathon requires less of a commitment in time and is less intimidating than the training for a full marathon.

 

Half Marathon Training Program

 

This is a 12-week half marathon training program that designed to prepare you to finish a half marathon race. This program will prepare you finish a half marathon and run the entire distance. It is not intended to train you to run a fast race or to improve your speed. You should be able to run comfortably for 3 miles before starting this program. If you have not run before, complete the 8-week beginners program, followed by the easy 5K program before starting this program. If you have some experience running, but cannot run 3 miles, gradually build up to that level with a period of base building, composed of easy running, before starting this program. You should get a physical exam and consult with your doctor before beginning any exercise program. This program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Workouts

 

All workouts in this half marathon training program plan are easy runs. Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.

 

On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.

 

Week 1

 

Monday – Rest. Rest is an important part of any training program.

Tuesday – Run 2 miles easy. Run at an easy “conversational” pace.

Wednesday – Run 3 miles easy. Run at an easy pace.

Thursday – Rest or cross train. Rest or engage in a non-running activity.Friday – Run 2 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 4 miles easy.

 

Week 2

 

Monday – Rest. This program uses Monday as a rest day, because Sunday is your longest run of the week. You can adjust this to meet your needs, but take off the day after your longest weekly run.

Tuesday – Run 4 miles easy. You add a quarter mile to your previous longest run. You will make some additional increases later in the program.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 4 miles easy.

Saturday – Run 2 miles easy.

Sunday – Run 5 miles easy. Another small increase for this workout.

 

Week 3

 

Monday – Rest

Tuesday – Run 5 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 4 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 6 miles easy. You make another increase in mileage here. Keep your pace easy. You should feel fairly comfortable and be able to carry on a conversation.

 

Week 4

 

Monday – Rest

Tuesday – Run 5 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 4 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 7 miles easy. You are running more than half of the ½ marathon now.

 

Week 5

 

Monday – Rest

Tuesday – Run 5 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 4 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 8 miles easy.

 

Week 6

 

Monday – Rest

Tuesday – Run 6 miles easy.

Wednesday – Run 3 miles easy.

Thursday – Rest or cross train.

Friday – Run 4 miles easy.

Saturday – Run 3 miles easy.

Sunday – Run 9 miles easy.

 

Week 7

 

Monday - Rest

Tuesday - Run 6 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 4 miles easy.

Saturday - Run 3 miles easy.

Sunday - Run 10 miles easy.

 

Week 8

 

Monday - Rest

Tuesday - Run 6 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 4 miles easy.

Saturday - Run 3 miles easy.

Sunday - Run 11 miles easy.

 

Week 9

 

Monday - Rest

Tuesday - Run 7 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 4 miles easy.

Saturday - Run 3 miles easy.

Sunday - Run 12 miles easy.

 

Week 10

 

Monday - Rest

Tuesday - Run 6 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 4 miles easy.

Saturday - Run 3 miles easy.

Sunday - Run 13 miles easy. This will be your longest training run. After this run you will have the fitness and confidence to strongly finish the half marathon. You will begin to reduce your mileage or “taper” for the race, after this workout.

 

Week 11

 

Monday - Rest

Tuesday - Run 6 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 4 miles easy.

Saturday - Run 3 miles easy.

Sunday - Run 6 miles easy.

 

Week 12

 

Monday - Rest

Tuesday - Run 5 miles easy.

Wednesday - Run 3 miles easy.

Thursday - Rest or cross train.

Friday - Run 2 miles easy.

Saturday - Rest

Sunday - RACE DAY. HAVE FUN!!

 

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