Half Marathon Training Plan

Occasionally people inquire about what training plan I follow before a race. If you’re reading this post as a result of a Google search, then you have no doubt found many other plans to consider. The race distance you are preparing for certainly determines the plan you should follow. However, this plan pictured below (taken from Runner’s World) is the plan I like most and the one I modify based on the race distance.


This plan is for full marathon preparation, but I modify it for preparing for my half marathons. As you look over it, there may be reasons that this plan looks overwhelming, too much, or maybe undoable. Maybe this is your first half, like my friend who signed up to run with me in September. Maybe you don’t want to run six days a week. Maybe you’re trying to work in cross training. In order to help you modify it, here are some things I’m currently doing that is working for my prep for two halves this fall.

  • I’m only running four days a week the first seven weeks. Weeks 8-13, I’ll probably throw in some extra runs.
  • Two days a week I cross train. What works for me is a 30-minute stairmaster workout at a progressive pace finishing at the highest level of the workout. Each week I’m pushing the pace to set new workout results.
  • I follow the speed and strength workout guidelines as suggested (on Thursday though, not Tuesday) but push the pace to reflect prep for the half versus the full.
  • My modifications to the MP workout is to cut the distance in half and to run it on Sunday, not Thursday.

These are ideas that you can consider and also modify to fit your level. Feel free to message me with any thoughts or questions. I’d also encourage you to consult a running coach to get a full plan in place to reach your race goals.

Following a plan will benefit you tremendously. Figure yours out. Tweak it as needed. Enjoy the training. Celebrate your results.

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