How To Run The Half Marathon: 12 Week Training Plan
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Transcript of How To Run The Half Marathon: 12 Week Training Plan
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7/27/2019 How To Run The Half Marathon: 12 Week Training Plan
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Basic Novice Half Marathon Training Plan
WEEK Mon Tues Wed Thurs Fri Sat Sun
1 1m 1m Rest 2m 3m 2m Rest
2 3m 2m Rest 2m 3m 3.5m Rest
3 2m 3.5m Rest 3m 3m 4m Rest
4 3m 2m Rest 2m 3m 4.5m Rest
5 2m 4m Rest 2m 3m 5m Rest
6 3m 3m Rest 3m 4m 5.5m Rest
7 4.5m 3m Rest 3m 3m 6m Rest
8 4.5m 4m Rest 4m 3m 7m Rest
9 5m 4m Rest 5m 4m 8m Rest
10 5m 5m Rest 4m 6m 9m Rest
11 4m 4m Rest 5m 6m 10m Rest
12 5m 5m Rest 4m 5m 13m Rest
The plan outlined above is designed for someone starting out and wanting to run the half
marathon. If you prefer to do the longer run on a Sunday than on a Saturday, that is fine so just
swap the days around.
On rest days you should do some basic type of stretching that we have explained in the warming
up section. That will help keep the body supple and stop the muscles from seizing up.
The last Saturday you will notice the 13 mile run and that refers to your actual half marathon
date. During the training, you will not actually be running the full 13 miles. Please dont worry
about that as if you follow all the other days, then you will be able to easily complete the half
marathon.
