Beginners Half Marathon Plan 14-week training plan with 17–26 miles per week. 3 days of rest, 3-4 days of running.
This 14-week plan was designed by the experts at Runner's World for beginners who have at least a year of experience running on a regular basis and log an average of 15 to 20 miles per week. Each week includes three days of rest, three days of shorter runs, and one long run, which starts at six miles, builds gradually, and peaks at 12 miles to give you the endurance you need to get comfortable running for two hours at a time. Not the right plan for you? Check out Runner's World's training plans for intermediate and advanced runners.
Plan Overview
Ways to Purchase
This plan is available for purchase via the following three methods:
Runner’s World Go ·,
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The Runner’s World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. You can map your runs using your phone and the app—no GPS watch needed—and easily track your progress through the plan. The app also includes training and nutrition advice,
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Printable PDF · $9.99
Sometimes the tried-and-true approach of printing out a training plan and sticking it on your fridge works best. Download this training plan as a PDF that you can print out or save on your computer, phone, or tablet.
TrainingPeaks ·,
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A Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track; the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually); displays that allow you to quickly see your actual workouts compared to to your planned workouts; nutrition tracking to monitor your diet; support and answers on the message boards; and more.
Calendar Snapshot
Here's a sneak peek at what the plan has in store for you. This is week one:
Monday, Day 1 · Rest
Welcome to week one of Runner's World's half marathon training plan for beginners. Whether you're just trying to cover 13.1 miles for the first time, or you consider this a stepping stone to bigger things, this 14-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an email reminding you about the workout for the day. // As you train, tap into our online community at runnersworld.com, where you'll find tips on training,
nike sportswear leggings, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. // Each week you'll have three short runs during the week, three rest days, and one long run on the weekend. // Your training program kicks off with a rest day. Mondays are always reserved for rest so you can recover from your long run and save your energy for the week ahead. Ideally,
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REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga,
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EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer.
CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity,
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LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace,
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Tuesday, Day 2 · 4 Miles Easy
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Wednesday, Day 3 · 4 Miles Easy
Keep a comfortable, conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer.
Thursday, Day 4 · Rest
Ideally,
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Friday, Day 5 · 4 Miles Easy
Keep a comfortable conversational pace, about one to two minutes slower than your 5K pace. Or you can cross-train on a bike or an elliptical trainer.
Saturday, Day 6 · Rest
Ideally,
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Sunday, Day 7 · 5 Miles LSD
Today is your first long run. Since you'll be running farther, you can go out even slower than you usually do. On your long runs, your goal is just to complete the distance.
If you have to walk, that's fine. As long as you cover the distance, today's workout is a success.
Not the right plan for you? Check out our other
training plans. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels. If you need help picking the right one out, try our
training plan finder.
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