12 Weeks to Your First Half Marathon

0

The half marathon is exploding in popularity, especially in the United States, where it has become the fastest-growing race distance. In 2013, nearly 2 million runners finished a half marathon in the US. A quick look through Active.com’s half marathon directory shows that there are countless races to choose from. The popularity of the half marathon is simple to understand: for most people it provides an exciting and achievable distance without requiring nearly the amount of training and preparation that the full marathon does. Running 13.1 miles does require planning, however. Here is a basic 12-week half marathon training program (courtesy of trainingforhalfmarathon.org) that even non-runners can use to prepare to handle this distance.

This particular program focuses on a single long run each week, on Sundays. There are two days off each week, and no other run is longer than 6 miles, with most days keeping to just 3 or 4 miles. This setup keeps things flexible for most schedules, since a 3-4 mile run can be completed in well under an hour and therefore can be fit in either in the morning or evening.

A note on the rest days: these are critical to allow the body some time to heal between runs…especially after Sunday’s long run. Make sure you take advantage of the rest days and refrain from pushing yourself too hard. There is plenty of mileage to cover over the 12-week training period.

Week 1

Monday: Rest
Tuesday: 3 miles
Wednesday: 3 miles
Thursday: 3 miles
Friday: Rest
Saturday: 3 miles
Sunday: 4 miles

Week 2

Monday: Rest
Tuesday: 3 miles
Wednesday: 4 miles
Thursday: 3 miles
Friday: Rest
Saturday: 3 miles
Sunday: 4 miles

Week 3

Monday: Rest
Tuesday: 3 miles
Wednesday: 4 miles
Thursday: 3 miles
Friday: Rest
Saturday: 3 miles
Sunday: 5 miles

Week 4

Monday: Rest
Tuesday: 3 miles
Wednesday: 5 miles
Thursday: 3 miles
Friday: Rest
Saturday: 4 miles
Sunday: 6 miles

Week 5

Monday: Rest
Tuesday: 4 miles
Wednesday: 5 miles
Thursday: 4 miles
Friday: Rest
Saturday: 3 miles
Sunday: 7 miles

Week 6

Monday: Rest
Tuesday: 4 miles
Wednesday: 4 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles
Sunday: 8 miles

Week 7

Monday: Rest
Tuesday: 4 miles
Wednesday: 6 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles
Sunday: 9 miles

Week 8

Monday: Rest
Tuesday: 4 miles
Wednesday: 6 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles
Sunday: 10 miles

Week 9

Monday: Rest
Tuesday: 4 miles
Wednesday: 6 miles
Thursday: 4 miles
Friday: Rest
Saturday: 3 miles
Sunday: 11 miles

Week 10

Monday: Rest
Tuesday: 4 miles
Wednesday: 5 miles
Thursday: 4 miles
Friday: Rest
Saturday: 4 miles
Sunday: 12 miles

Week 11

Monday: Rest
Tuesday: 4 miles
Wednesday: 5 miles
Thursday: 4 miles
Friday: Rest
Saturday: 3 miles
Sunday: 6 miles

Week 12

Monday: Rest
Tuesday: 3 miles
Wednesday: 5 miles
Thursday: 3 miles
Friday: Rest
Saturday: 2 miles
Sunday: Race Day – 13.1 miles

p5rn7vb
Share.

About Author

Comments are closed.