A half marathon may sound intimidating, but even if you have never run before, you can run 13.1 miles with the proper training! Make sure you have been cleared by your doctor prior to starting a training program.
The 10-week training plan outlined below is designed for beginning runners who would like to complete a half marathon. Before starting this training program, you should be able to run for 30 minutes without stopping. If you aren't there yet, or haven't run in a long time (or ever!), start out on a run/walk program 5-10 weeks before beginning our 10-week program. Begin with walking for 30 minutes and gradually add in jogging intervals – for example, walk five minutes, then jog for one minute). Do this for 30 minutes, three to four times a week. Over time, decrease the amount of walking and increase the amount of jogging – walk one minute, and jog five minutes – until you can jog for 30 minutes straight.
Keep in mind that some days you'll feel stronger than other days, and vice versa. Do the best you can, but listen to your body. If you need to switch a rest and a run day because you aren't feeling well, feel free to adjust this suggested training guide as needed.
10-Week Training Plan for a Sunday race:
|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||5 miles||4 miles||off||2 miles||12 miles|
|9||off||3 miles||5 miles||3 miles||off||2 miles||5 miles|
|10||off||3 miles||4 miles||3 miles||off||2 miles||13.1 miles!|