This is a 14-week training program, designed for beginners who are running their first half marathon. If you are new to running, this program will get you to the finish line on race day!
Click on the file above, print out the program, stick it on your fridge, and let's start training!
Training Program Overview:
This program requires just four days of running each week, plus an optional day of cross-training. The "rest days" are really important, as they help you get stronger and also help prevent injury.
Many of the runs are listed as "run/walk" workouts. Run as much as you can, and walk as much as you need to.
Your first runs are 2 miles long. If you are not yet ready to do 2 miles, you will want to build in some "pre-training" before you start the program.
Each week includes a "long run" scheduled for Saturday. The distance increases as you progress through the program. By the end, you will have completed 12 miles twice, so you'll be ready to tackle 13.1 on race day.
The program ends two weeks before race day. Use this time to "taper", doing easy "maintenance runs" every other day. You won't lose any endurance by taking it easy for just two weeks, and this time will allow your legs to be fresh on race day.
The workouts fall into different categories, as follows:
"Run/Walk." For these workouts, you should run as much as you can, and walk as much as you need to.
"Cross-Train." On these days, do something other than running, like cycling, swimming, yoga, or strength training.
"Easy Run." On these days, run as slow as you need to in order to complete the whole run without walking. It should be a pace that allows you to maintain a conversation while running.
"Tempo Run." These runs are a slightly shorter distance, and the idea is to run them just a little bit faster than your usual pace. This helps to build speed for race day.
Need some extra coaching and encouragement? We know some great running coaches who have worked with every type of runner from first-time half marathoners to elite athletes! Contact us at firstname.lastname@example.org for more info.