Warm-up: 10 minutes of walking, mobility and dynamic stretching exercisesĬooldown: 5 minutes of walking, static stretching exercises

Goal: adapt your body to the stress of running, improve endurance The training plan for the first half marathon includes a combination of different types of training: run/walk workout, easy run, fartlek, intervals, and strength training. Structured training plan for the first half marathon It is only important to make sure that you have at least 1 day of rest between two training sessions.īelow is a 16-week half marathon training plan for beginners (in miles).ġ0′ + 1′-2′-3′-4′-3′-2′-1′ of running with 1′ of walking in between + 5′ġ0′ + 1′-2′-3′-3′-2′-1′ with 1′ of light jogging in between + 8′ġ0′ + 1′-2′-3′-4′-3′-2′-1′ with 1′ of light jogging in between + 8′īelow is a 16-week half marathon training plan for beginners (in kilometers).ĭownload FREE training plan for the first half marathon However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.Įxample You can run long runs on Saturday instead of Sunday. Therefore, adjust the training plan to your capabilities. If this half marathon training plan seems too easy for you, click here for a training plan for intermediate runners.Įvery runner is an individual for themself and each of us knows our body best. Start from week 5, which will mean that in 12 weeks of training you will be ready for your first half marathon.

Tip If you can run 3 miles continuously, without stopping, feel free to skip the basic part of the training plan.

15-16 – Taper – lower-volume training before the raceĮvery fourth week is easier and serves to recover and adapt your body to stress.

9-14 – Specific – intensive and specific workouts.

5-8 – Introductory – preparation for more intensive workouts.

1-4 – Base – strength and endurance development.

For better clarity, it is divided into four phases: The training plan includes 16 weeks of training, with 3 training sessions per week. In order to be able to follow this training plan, you need to be able to run 2 miles continuously, without stopping. This half marathon training plan is intended for beginners who want to run their first half marathon. In this article, you can also download a PDF training plan for the first half marathon for FREE.

Download half marathon walk