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Half-Marathon Training Schedule For Beginners

16-Week Half-Marathon Training Schedule For Beginners

If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 16-week training schedule that adds miles safely. There are cross-training, strength-training and stretching, and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.

Click here to print an image-free version of the training program.

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commonsense102 commonsense102 6 years
Like it and gonna try it... ran my first half marathon a few years back without proper training and would like to see how I do with the right routine. Thanks! On a side note: could we get some more posts about swimming and the differet strokes and calories burned and muscles worked?
laellavita laellavita 8 years
i think i might follow this plan as a way to just get a good work out in, and not necessarily run a race. just something fun to follow!
emalove emalove 8 years
My best friend runs half-marathons...she's working up to a full marathon. I can't even imagine! LOL
ellenp1214 ellenp1214 8 years
MelissaL516: not only CAN you do different types of exercise, but you should! doing different types of exercise while training can help prevent overuse injuries. yoga and pilates are especially beneficial for maintaining muscle mass and flexibility, two thins that tend to suffer when people train for a race. if you have any sort of knee or joint sensitivity, it might be a good idea to use the elliptical machine for cross training instead of running for the easier runs.
syako syako 8 years
My idea of easy to hard easy converstaional (4.5-5 mph) easy (5-5.5) comfortable (5.5-6) moderate (6-6.5) (I added those MPH in there just as an idea)
Imogenne Imogenne 8 years
Can someone put the following in order from most effort to least effort or describe them in terms of heartrate or speed or something, because i really don't understand the difference: "a moderate pace", "a comfortable pace", "an easy, conversational pace", "easy runs". Thanks.
syako syako 8 years
Yay I'm doing one of these right now! It's actually pretty similar to this one.
almostloli almostloli 8 years
i don't think i'm ready for my marathon yet :(
TidalWave TidalWave 8 years
MelissaL516: Last time I trained for a race, I asked my pilates instructor for some running-focused pilates exercised and she gave me a good handful that I could do on my own on my cross-training days.
goatimpact goatimpact 8 years
The first half seems to increase weekly miles by more than 10%. Whenever I try a schedule like that, I end up injured and have to stop running for at least a couple weeks.
MelissaL516 MelissaL516 8 years
Can you train in any other way while training for a race? (Weights, cardio/sculpting class, etc...?)
aimeeb aimeeb 8 years
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