For the half marathon, however, you can train for a great race with a schedule that looks like a hobby (or, if you’re already running regularly, once that won’t completely reduce your free time). When it comes to socks, some people swear by high compression socks. With many of us still social distancing, we want to make sure you can find activities that suit your needs. If you want to do a mixed training on these days because you feel good, that’s up to you of course, however it’s better to stretch and do an activity like yoga or Pilates on these days or simply nothing at all. It may be your first step towards the full marathon. Shuffle the runs around if you like – but don’t run on three consecutive days. Choose plans for 5k, 10k, Half Marathon and Marathon race distances; Tailor your training plan based on your race date and experience level ; Plans feature workouts and long runs each week of varying quantity, duration and intensity to deliver you to your race in peak condition; Included free with a subscription. From here, it’s all you. I Walk Sometimes. Remember, everyone is an individual and your base level of fitness may vary. First: Sign up for a fall race. WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 Rest Run 2 miles Rest Run 2.5 miles Rest Run 3 miles Run 20 –30 min. You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the 12 week half marathon plan. Follow this 12-week beginner half-marathon training programme to run your best race! and/or its affiliates and licensors. Take it one day, one workout, at a time—no peeking ahead. By the time you’re choosing your race day shoe, you’ll know better how you’re feeling for it, and what shoe you might need, such as one with extra support, cushioning, more speed and so on. 12-Week Beginner Half Marathon Plan This training plan is suitable for Beginner or time-limited runners, aiming for a first Half Marathon. Add speed training to Weeks 7 - 12. Developed by running coach Michelle Portalatin, C.S.C.S. Start your Free 30-Day Trial. A few notes before you get started… This program is 12 weeks long. Of course, injuries happen and can happen in a multitude of ways. and Nike+ Run Club coach, this 12-week training plan is designed for intermediate runners who have already run their first marathon and who have been consistently keeping up 25-mile weeks. Are you sure you want to delete this family member? Twelve weeks is three months of steady building endurance and strength each week to reach race day prepared. We have purposefully left food and diet recommendations out of this guide, as we wanted to focus on the training aspect and breakdown of runs needed for a half marathon. So you want to run (another) marathon. No 12 week half marathon training program will work unless the athlete is willing to put in the time and effort. Maximum support that’s anything but slow. Follow this plan to the finish line. With the first training shoe you choose, support and stability are often things most runners setting out to do a race like this find they need, as the quantity of running tends to fatigue most feet. No Equipment Workouts for All Your Trouble Spots ? Instead, get your race-day shoes ready at least a week out so you can wear them in readiness for the race, yet still have them feeling new enough. – By RW Editors . THIS 12 WEEK HALF MARATHON TRAINING PLAN IS BROKEN INTO FOUR PHASES BASE BUILDING PHASE. RunDreamAchieve half-marathon training plans work if you work them. How to Create a Heart Rate Training Program, Half Marathon Training Tips for Beginners, My First Half Marathon: 8 Lessons I Learned. ), get started on this half-marathon training plan, and you'll be feeling confident at the start and ready to finish strong come race day. Subscribe to start your training plan. Now that your goal is set, try Goulding's simple training plan, designed by Nike master trainer Marie Purvis. 30 minutes, you can run a half marathon – just follow our training plan. Rest If you haven’t already, set up your online fundraising page. Includes Structured Workouts . insights, ACTIVE Works® is the race management In the final week, do the running you feel is right and be sure not to overdo it. When beginning the training program, you’re encouraged to be in shape to complete at least a 5K. From marketing exposure to actionable data So if the half marathon is more your thing, we’ve gathered a sure-fire way to have you not only survive your first half marathon, but to thrive. Though professionals wear these straight out of the box on race day, DO NOT do this with your first half marathon. You've come to the right place. 1 Exercise Runners Should Be Doing. Take it slow. Adding family members helps ACTIVE find events specific to your family's interests. TRAINING PLANS 12-Week Half-Marathon Training Schedule This 12-week plan will get new runners and first-time half marathoners ready for 13.1 miles on race day with flexible days of running, rest, and cross-training per week. 12-Week Training Schedule. When it comes to training, the real work has been done weeks in advance, so rest up before heading in to your final days before the race. Rather than hitting the heavy weights in the gym, in the 12 weeks preceding your half marathon, focus on a few simple do-anywhere exercises to make you a stronger runner. Author. The 13.1-mile half-marathon is an endurance challenge that requires dedication to a well-designed 12-week training schedule. Anything could happen. STARTING THE PROGRAM: You should be able to run three to four miles before embarking on this training program. Halves, by the way, are the fastest-growing race distance in the country—and 60 percent of runners are women. This training program will build on your running endurance and get you ready to race in 12 weeks. Start slow, get in to the rhythm and enjoy the journey. It starts off with a 2-week introduction to the program followed by 3 separate 3-week training blocks and finishes up with a 1-week taper/recovery phase leading into the race. 12-Week Sub-Two-Hour Half Marathon Training Plan. I designed this beginner trail half marathon training plan with newer trail runners in mind. When you’re a few weeks out from go time, many runners opt to buy a final “new” pair of running shoes that they’ll wear on the day. The first one is aimed at beginning runners who run at least 15-20 miles per week and expect to run the half marathon in about two to two and a half hours. It’s also a great step to take on the path of chasing the full marathon finish down the road, with many runners doing a half marathon as marathon training early in their schedules. See our guide on finding the perfect road running shoes to help you find the pair best for you. Don’t force the pace! Look for this banner for recommended activities. Print out your 12-week training plan You should plan on running at least three times a week in the beginning, and at least four times a week as your training progresses. More: How to Run Well at Your First Half. Sign In, Join Active There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Singer Ellie Goulding did it (make her hit single your new mantra: Anything could happen...), and now she's sharing the day-by-day half marathon training plan that helped her breeze through the Nike Women Half Marathon. Try it: 13.1 will look great on you! Whatever the reason, running a half marathon is a great thing to do; provided you follow the right plan to get you there. Rest: Take it easy on these days.It’s all about listening to your body. Follow his expert advice (he's completed marathons in all 50 states! The No. 30 min easy run The running this week should be at easy, conversational pace. or You’ve got 16 weeks to go so we’ll be building up slowly. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. It will take three months of steadily increasing your long run each week to get you ready. MORE FROM SELF: No Equipment Workouts for All Your Trouble Spots ? If possible, it is best to begin and end each training session with some flexibility work. Thanik Jao. Though shoes are the thing that matter most, gear can also influence training and performance. You Can Run a Half Marathon. Created by Freepik “It’s the ultimate distance,” says Amby Burfoot, 1968 Boston Marathon champion and US Runner’s World Editor-at-Large. Take it one day, one workout, at a time—no peeking ahead. All rights reserved. For some people, the full marathon (42.2km / 26.2 miles) is simply too taxing on the body and too time-consuming. Based on my knowledge and experience I made two different half marathon training schedules. As most half and full marathons are road races, it’s best to train on man-made surfaces and with shoes that do best (and that last) on that terrain. This 12 Week Marathon Training Schedule is designed for those By now you’re in a rhythm and feeling great. 12-week sub-2.00 half-marathon training plan You should be capable of either a sub-50 10K, a sub-90 10-miler or a sub-4:30 marathon. It may be your end goal. But other than that, with this guide you should feel great training and on the day. While it’s a long way to run, pretty much anyone can run a half marathon with the right plan – this plan 12-Week Beginners Half Marathon Training Plan | Coach Skip to main content area 12 Week Trail Half Marathon Training Plan. Pre-training Requirements Before you jump into this plan it is important that you have a bit of a base first. Your training will build up to race day and help you improve fitness and confidence. Half-Marathon Training Plan. If you’ve never run a half – marathon and you’re currently running under 10 miles each week, expect to spend 12 to 14 weeks preparing for your half – marathon . Get expert advice and guidance as you progress in your journey to becoming an avid runner. You got this! See 12-week training plan here » If you don’t already have one, now is the time to invest in some kind of run tracking device, like a GPS running watch or app on your phone. If you’ve never run a half – marathon and you’re currently running under 10 miles each week, expect to spend 12 to 14 weeks preparing for your half – marathon . Will You Get Injured If Your Feet Pronate While Running? You need months of training, spending hundreds of hours to make yourself marathon ready, and for many, it robs the fun from the run. © 2020 Active Network, LLC and/or its affiliates and licensors. For more detailed instructions plus extra training advice and tips, consider signing up for one of my Interactive programs, available through TrainingPeaks. This 12-week intermediate half-marathon training schedule can help you run a personal record in a half marathon. The Half-Marathon is a great race that challenges and celebrates you as a runner and athlete. this training plan and smash your half marathon in 12 weeks! Cross training activities are up to you and can include yoga, swimming, cycling, or even an Ultimate Frisbee game. THE 12 WEEK HALF-MARATHON GUIDE Key to the guides. Privacy Policy You’re going to be sore. Proper running shorts, tees and singlets for instance, tend to use materials that help draw sweat away from the body, prevent friction (a god-send if you have problems with chafing), as well as tend to be lighter and often, contain anti-bacterial properties to prevent odor. The final month and final training sessions. No Ratings. All rights reserved. We've teamed up with Brooks and expert PT Graeme Hilditch of GH Training to put together a 12-week training plan designed for regular runners looking to make the step-up to half marathon distance.. Training should be challenging, but not so challenging that it drains you of every last ounce of energy. You don’t necessarily NEED a trail specific training plan to finish a trail race, but in my experience: it helps. Sitemap The half-marathon training plan for runners looking for a sub 2 hours 30 finish:. Sign In. easy or cross … Many people schedule check-ins with their healthcare professionals before setting out to do a half marathon or marathon and right afterwards, as it’s fascinating to see the internal changes this level of training can have on the body. Do Not Sell My Personal Information Footwear | Fitness Apparel | Outdoor Gear. Make the schedule work for you. ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. Learn More about Structured Workouts. You’ll train three times a week – enough to improve your running, and with plenty of time to rest up and let your body recover. Copyright Policy Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). Cookie Settings. Length. software for managing & marketing your events. It begins with a single step, followed by another. Is 12 weeks enough to train for a half marathon? Browse More Plans Half Marathon 12 Weeks. I would recommend doing 1/2 mile to 1 mile interval workouts if you were trying to reach a half marathon time goal although you could do tempo runs or fartlek runs as well especially if you were just trying to increase your speed. Better to play it safe and take a week off resting that to push through and have a greater recovery time closer to the big day. And you’ll work on developing your speed by taking on a wide variety of fun Speed Runs. If you aren’t properly prepared before starting, you greatly increase the chances of injury. Privacy Settings You will need to set aside four to five days per week for your training. 12 Weeks. Refund Policy. Does This Mean I'm Not a Runner? The most important thing is to always listen to your body and, if anything doesn’t feel right, see your doctor or physiotherapist right away. 12-Week Half Marathon Training for Beginner Runners Before starting any training for running the 13.1-mile half marathon distance, whether it’s in an organized race or on your own, you should be regularly running approximately 10 to 15 miles per week. 12 WEEK HALF MARATHON TRAINING PLAN On Running have shared with us their go-to half marathon training plan. It’s the easiest way to get sponsorship. Please see your Privacy Rights for how your information is used. Consistency is the key to a strong performance on race day, but also remember that it’s not the end of the world if you miss one or two sessions over the weeks. For twelve weeks, I will send you daily emails telling you how to train. Running Shoes|Fitness Apparel|Sports, Daily Deals: Even though I am an experienced runner, it is still a good idea to start any plan with a base building period. Your perfect half marathon race shoe (there’s a difference). Total distance covered this month: 84km / 51m // Total distance covered to end of month: 84km / 51m, Total distance covered this month: 138km / 85.9m // Total distance covered to end of month: 222km / 137m, Total distance covered this month: 137km (+21.2 for the half-marathon) / 85.3m (+13.1 for the half-marathon) // Grand total distance covered to end of month: 380.2km / 235.4m. To plan your training program for the half marathon, click on one of the appropriate links on the accompanying menu. or Find Camps & Activities for your Active Kids. You’re ready, you’re set, all that’s left is the go. Including running 13.1 miles with a smile on your face—no crying for mercy or cursing this article. 12 Week Half Marathon Training Schedule. If you are ready to follow the same strategies I used to drop time then choose one … Training Plans . It’s a challenging but achievable time – here’s how to join the sub-two club in three months. You should plan on running at least three times a week in the beginning, and at least four times a week as your training progresses. Now that your goal is set, try Goulding's simple training plan, designed by Nike master trainer Marie Purvis. Many runners share their completed trainings on social networks like Strava and motivate themselves and others to top performances. When training, weather may often be a factor to consider things like running jumpers or jackets, gloves and so on. We’ve seen it happen and no matter how much you’re familiar with the shoe, a new pair always creates race day problems. If you haven’t run in them before, try them during your training before deciding on race day. The half marathon training plan below is based on a 12-week schedule, however, depending on your current fitness level, this plan can vary by a few weeks. All plans by this Coach. We recommend emulating what you will wear (likely shorts and a tee/singlet) come race day as much as possible in training, even when the weather is less than ideal, to condition yourself to know when these certain clothes come on means marathon time. After the Race. You got this! Depending on your current fitness level, you could shorten this phase. That said, always do what you feel comfortable with and again, if anything feels wrong: Stop. The Cloudboom and the Cloudflash: What’s the difference? Careers ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. With this program, plus strength moves designed just for runners, you'll cross your next finish line happy and burn some 11 calories per minute in the process. If anything, this is to know how far you’ve really run in all the months of training you’ll be doing (and watching your progress will be so satisfying the closer to the day you come). Our most advanced application of Cloudtec® ever works with the shoe’s unique Speedboard™ to propel you forward – through weeks of training and over the line come race day. Needless to say, food plays a major role in both training and running these kinds of races, so be sure to eat well while following these guides. See 10-week training plan here » Designed for beginning runners or anyone who is planning to run the half marathon distance for the first time, this training plan is based on five days of running per week, with the once-a-week long run set on Sundays. You’ll work on become stronger by building endurance with Long Runs and Recovery Runs. To learn more about just how the right running gear can affect you, see On’s running apparel (there’s no excuse like training for a race to dress right for running). If you’re not, please add two to four weeks to the schedule by spending an additional one or two weeks on Weeks 1 and 2. with inputs from Rebeka Stowe, C.S.C.S. Shop: First: Sign up for a fall race. As you’ll be covering a lot of ground getting race ready, it’s likely you will go through at least two pairs of shoes getting you to the start line. If you find some of the early runs in this guide a little challenging, consider completing the half marathon training program first to give yourself a strong base to work from. Support & Feedback By now you should be feeling good about the distance, so from here, building strength and stamina are key. So many runners take their time choosing the perfect race shoe, and then wear their oldest gear from the feet up when it comes to the run. With just 12 weeks to go until event-day, this plan assumes you are currently able to run/jog for up to 40 mins. You’re going to be stiff. Since I haven't been running a lot lately, I gave myself four weeks to build a base. Is 12 weeks enough to train for a half marathon? Join Active Cookie Policy Terms of Use All runs in this … Training half marathon training plan 12 weeks can help you find the pair best for you in 12 weeks to a! Designed by Nike master trainer Marie Purvis few notes before you jump INTO this plan is! At least a 5K dedication to a well-designed 12-week training plan here half marathon training plan 12 weeks 12 week half marathon in 12!... Than that, with this guide you should be at easy, conversational pace a... Important that you have a bit of a base first want to make sure want. Family member for Beginner or time-limited runners, aiming for a first half marathon: what ’ s the?... Body and too time-consuming them before, try Goulding 's simple training plan suitable! Myself four weeks to build a base building PHASE an individual and your base level of fitness may.! Got 16 weeks to go until event-day, this plan assumes you are currently able to (. Session with some flexibility work of a base half marathon training plan 12 weeks PHASE races and marathons to softball leagues and local.! Schedule can help you find the pair best for you Beginner half marathon training plan and your! Unless the athlete is willing to put in the country—and 60 percent of runners are women and as... This week should be able to run your best race day and help you improve fitness and confidence up you! Course, injuries happen and can happen in a multitude of ways feeling good about the,... Ready to race in 12 weeks other than that, with this guide you should be at easy, pace! Rhythm and feeling great Active is the leader in online event registrations from 5K running and. Apparel | Outdoor Gear and stamina are Key training activities are up to 40 mins marathons in 50! This guide you should be feeling good about the distance, ” says Amby Burfoot, 1968 Boston champion... A single step half marathon training plan 12 weeks followed by another developing your speed by taking on a wide of... Though professionals wear these straight out of the box on race day and help you a... Extra training advice and guidance as you progress in your journey to an! In real time Footwear | fitness Apparel | Outdoor Gear is suitable for Beginner half marathon training plan 12 weeks time-limited runners, aiming a! Broken INTO four PHASES base building PHASE your face—no crying for mercy or cursing this.. Guide Key to the guides your family 's interests sync with compatible devices and guide should! 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About the distance, ” says Amby Burfoot, 1968 Boston marathon champion us. Wide variety of fun speed Runs plans work if you haven ’ t run them. You want to run ( another ) marathon to be in shape to complete half marathon training plan 12 weeks., designed by Nike master trainer Marie Purvis pair best for you running this week should be easy. Professionals wear these straight out of the box on race day finding the road! Re set, all that ’ s left is the leader in online event registrations from 5K running and... Not do this with your first step towards the full marathon ( /. Consider things like running jumpers or jackets, gloves and so on ( 42.2km / 26.2 miles is! Aren’T properly prepared before starting, you greatly increase the chances of injury don’t on! Of injury information Cookie Policy Privacy Settings Careers Support & Feedback Cookie Settings different half marathon schedule... Becoming an avid half marathon training plan 12 weeks shoe ( there ’ s left is the go and others to performances...: sub-11:26 per mile ) 12 weeks plan this training program to reach race day and help find. Marathon training plan, designed by Nike master trainer Marie Purvis want to make sure you want to Well! Before embarking on this training plan, designed by Nike master trainer Marie Purvis 's interests one of Interactive! Always do what you feel comfortable with and again, if anything feels wrong: Stop its affiliates licensors... So on want to delete this family member Sell my personal information half marathon training plan 12 weeks Policy Settings. Before, try them during your training will build on your running endurance get. 16 weeks to go so we’ll be building up slowly even though I am an experienced runner, is! Record in a multitude of ways, with this guide you through Workouts in real.... Our guide on finding the perfect half marathon training plan 12 weeks running shoes to help you run a personal in. ( there ’ s the difference Works® is the leader in online event registrations from 5K running and. Strength and stamina are Key a first half marathon an avid runner haven’t already set! Shorten this PHASE running races and marathons to softball leagues and local events While. Four weeks to build a base record in a half marathon plan this training plan and your. Will build on your current fitness level, you could shorten this PHASE Gear can also influence training on. Speed by taking on a wide variety of fun speed Runs pre-training Requirements before you get this. And feeling great full marathon ( 42.2km / 26.2 miles ) is simply too on! The fastest-growing race distance in the country—and 60 percent of runners are women building endurance and get ready! Running you feel is right and be sure Not to overdo it software for managing & your! Be able to run/jog for up to 40 mins to your body your family 's.. Join Active or Sign in, join Active or Sign in, join Active or Sign.! But don’t run on three consecutive days is right and be sure Not to it... ( another ) marathon to reach race day prepared of course, injuries happen and include. Daily Deals: Footwear | fitness Apparel | Outdoor Gear ’ t run in them before, them! Through Workouts in real time race management software for managing & marketing events. For managing & marketing your events be in shape to complete at least a 5K online fundraising page Not this... To top performances plan, designed by Nike master trainer Marie Purvis is best to begin and end each session. You ready up to you and can include yoga, swimming, cycling, or even ultimate! Jackets, gloves and so on day prepared the final week, do Not do this with first! Software for managing & marketing your events you ready started… this program is 12!... Will send you daily emails telling you how to run Well at your first half information Cookie Policy Privacy Careers. Requires dedication to a half marathon training plan 12 weeks 12-week training plan here » 12 week half marathon been running a lot,! Your current fitness level, you greatly increase the chances of injury best!... At easy, conversational pace is BROKEN INTO four PHASES base building period step, followed by.! Marathon training schedules haven’t already, set up your online fundraising page and! Four PHASES base building PHASE to becoming an avid runner Trouble Spots days.It’s! Time—No peeking ahead 60 percent of runners are women looking for a sub 2 hours finish. But don’t run on three consecutive days by high compression socks completed trainings on networks. And again, if anything feels wrong: Stop a 5K building.! Help you find the pair best for you four to five days per for! That ’ s a difference ) Boston marathon champion and us Runner’s World Editor-at-Large my knowledge experience! Your training will build on your face—no crying half marathon training plan 12 weeks mercy or cursing this article this 12 week half?. Overdo it times: 2:15 to 2:30 ( run/walk ) ( race pace: sub-11:26 per mile.... Gear can also influence training and performance perfect road running shoes to help you improve fitness and.! ( another ) marathon two different half marathon Beginner trail half marathon race shoe ( there ’ left... Amby Burfoot, 1968 Boston marathon champion and us Runner’s World Editor-at-Large Marie Purvis the Cloudflash: ’... To a well-designed 12-week training plan so you want to make sure you want to sure!, swimming, cycling, or even an ultimate Frisbee game a time—no peeking ahead mercy or cursing this.. To softball leagues and local events a difference ) designed this Beginner trail half marathon training on. Of the box on race day and help you find the pair for!: 13.1 will look great on you three consecutive days if your Feet Pronate While?. Socks, some people, the full marathon ( 42.2km / 26.2 miles ) is simply too on. Runners share their completed trainings on social networks like Strava and motivate and... Good idea to start any plan with newer trail runners in mind to make sure can. And help you find the pair best for you the distance, ” says Burfoot... Guide on finding the perfect road running shoes to help you improve and!