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Half Marathon 12-Week Training Plan For Beginners

This 12-week training plan gradually increases mileage and intensity for beginners training for a half marathon. It starts with 1-3 mile runs and cross training 3-4 days a week. By weeks 5-8, runs increase to 7-10 miles on Saturdays with shorter runs other days. The final weeks include a 20-minute run/walk and a 15-minute run/walk to prepare for the 13.1 mile half marathon on week 12.

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Abel Yago
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125 views1 page

Half Marathon 12-Week Training Plan For Beginners

This 12-week training plan gradually increases mileage and intensity for beginners training for a half marathon. It starts with 1-3 mile runs and cross training 3-4 days a week. By weeks 5-8, runs increase to 7-10 miles on Saturdays with shorter runs other days. The final weeks include a 20-minute run/walk and a 15-minute run/walk to prepare for the 13.1 mile half marathon on week 12.

Uploaded by

Abel Yago
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Half Marathon

12-Week Training Plan


for Beginners
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 1 mile 2 miles Rest 2 miles Rest 3 miles 2 miles


Cross Train
Week 2 Rest 2 miles Rest 3 miles 4 miles 2 miles
30 minutes
Cross Train
Week 3 Rest 2.5 miles 2 miles 3 miles 5 miles 2 miles
30 minutes
Cross Train
Week 4 Rest 3 miles Rest 4 miles 6 miles 3 miles
30 minutes
Cross Train
Week 5 Rest 3 miles 3 miles 3 miles 7 miles 3 miles
30 minutes
Cross Train
Week 6 Rest 4 miles 3 miles 4 miles 8 miles 2 miles
30 minutes
Cross Train
Week 7 Rest 4 miles Rest 4 miles 9 miles 3 miles
30 minutes
Cross Train
Week 8 Rest 5 miles 3 miles 5 miles 10 miles 2 miles
30 minutes
Cross Train
Week 9 Rest 5 miles 3 miles 4 miles 11 miles Rest
30 minutes
Cross Train
Week 10 Rest 4 miles Rest 3 miles 12 miles 2 miles
30 minutes
Cross Train
Week 11 Rest 4 miles Rest 3 miles 5 miles 2.5 miles
30 minutes
20 minute 15 minute Race Day! Walk 20
Week 12 Rest 2 miles Rest
run/walk run/walk 13.1 miles minutes

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