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Congratulations on your decision to train for your first
half-marathon. As a beginner, your goal should be to make it to the
finish line of the 13.1-mile (21-kilometer) race feeling strong. This
12-week training schedule is perfect for a beginner runner and a
first-time half-marathoner.
To start this plan, you should have been running for at least two
months and should have a base mileage of about eight to 10 miles per
week. If you prefer a run/walk program, try a run/walk half-marathon training schedule. If you're not new to running and this training schedule seems too easy, try an advanced beginner half-marathon training schedule. There are many half-marathon training plans that you can use as you get experience and want to improve your finish time.
If you haven't already had a recent physical, visit your doctor for medical clearance to train for a half marathon.
Half-Marathon Training Structure
Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays: After your warmup,
run at a moderate pace (slightly faster than your long run pace) for
the designated mileage. Cool down and stretch after your run.
Wednesdays: Some Wednesdays are designated rest days. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk.
Fridays: Do a cross-training (CT) activity (biking,
swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30
to 45 minutes. If you're feeling very sluggish or sore on Friday, take a
complete rest day. It's important that you're feeling strong and rested
for your Saturday long run.
Saturdays: This is the day for your long, slow,
distance run. Run the designated mileage at an easy, conversational
pace. Use your breathing as your guide. You should be able to breathe
easily and talk in complete sentences comfortably during your run.
Sundays: This is an active recovery day. Your short
run should be at a very easy (EZ), comfortable pace, which helps loosen
up your muscles. You can also do a run/walk combination or cross-train. Finish your run with some gentle stretching.
Modifying the Schedule
You can switch days to accommodate your schedule. So if you're busy
on another day and prefer to workout on a Monday or Friday, it's fine to
swap a rest day for a run day. If you need to convert the distances to
kilometers, see these miles to kilometers conversions.
Beginner's Half Marathon Training Schedule
https://www.verywellfit.com/half-marathon-training-schedule-for-beginners-2911618