The slow increase as well as not “always increasing” allows your body ample time to recover. Slowly add mileage to increase your base – an easy-to-follow rule is to increase your long run by one mile every 1-2 weeks and take a rest day in its place every month. © Ammentorp | Dreamstime What every beginner needs to know 20-Week Half Marathon Training Planįor runners who are looking for an even more gradual buildup to the half marathon than the 16-week plan offers, this five-month training plan starts slowly and builds toward the 13.1-mile race day, with both four- and five-day-a-week runs later in the plan. This plan eases you into training with a longer runway at the beginning, to get you used to running 4 to 5 days per week over a longer period. 18-Week Half Marathon Training Planĭesigned for beginners and even experienced runners, this plan mimics our 16-week training plan with two extra weeks added in, and features a few changes to the long runs.
Spread out over four months instead of three, this training plan is designed for runners who’ve run a half marathon already and are in need of a training plan that can fit into a busy schedule - with four training days each week vs. Need a little extra time to get your training in, or just want to start early? Beginning and experienced runners can both use this 14-week training plan, which starts off slow with only four runs per week and then ramps up to five days later in the schedule. 12-Week Half Marathon Training Planĭesigned for beginning runners or anyone who is planning to run the half marathon distance for the first time, this training plan is based on five days of running per week, with the once-a-week long run set on Sundays and days off on Mondays and Fridays. This one is perfect for experienced runners who might have some scheduling conflicts here and there with their training.
If you have more than two but less than three months to train for your next half marathon, this 10-week training plan might be the perfect fit. This plan is based on the same schedule and expectations as our eight-week training plan – you’re already experienced and maybe even have a few races under your belt, and you’re looking to ramp up your training quickly. Here’s our eight-week training plan designed for runners who already are in the running habit. Sometimes you sign up for a race that’s not far off in the future – just a couple of months away, or even less. From two months to five months, this half marathon training plan is designed for everyone from beginning to experienced runners, and for every lifestyle.
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