Half Marathon Training Schedule

Below you’ll find the half marathon training schedule I developed based off of professional training schedules I found online when I ran The Flying Pig Half Marathon last year.   Why train for a half marathon?  Personally, I think there’s 3 important reasons to try it:

  1. It is amazingly healthy for you to exercise consistently, and you will have to if you’re going to be in any shape to run a half marathon.
  2. You will find that you can do something you never thought was possible, which opens your mind up to all sorts of other possibilities of what you can do with your life.
  3. It is an experience you’ll never forget, and it is so much fun!  I know you’re thinking, so much fun?!  I would’ve never thought it would be fun, but it was!  There are thousands of people running, and hundreds of thousands of people watching, and everyone is cheering for you and routing for you to finish!  There is so much going on race weekend, and there are so many people everywhere!

My friend, Jenna, and I finishing the half marathon!

If you are planning to train for a half marathon, it is important to include strength training along with your running so that you don’t develop an injury.  This is especially important for those who have never even come close to running this far before.  It will be important to strengthen your legs and feet for the tough run you have ahead.  You also will want to make sure you have good running shoes (I will write a post on running shoes soon).  As you look below at the training schedule, you will see that it’s not too time-consuming or grueling; anyone can do it if you put your mind to it!  Before I ran The Flying Pig, the farthest I had ever run was 6 1/2 miles!

I recently decided to start this training schedule again, not to train for a 1/2 Marathon, but just to get into super fit shape.  When I was training last year, I had so much energy and felt so good throughout the week.  Running is so good for your cardiovascular system, and it also increases your endorphins, which makes you feel good!  I want to get my “Runner’s High” feelings again!  This training schedule is not only for those interested in marathon training, it can also be a workout schedule for those who want a consistent exercise routine that pushes you more and more as you go.  

Half Marathon Training Schedule

*Do all strength-training exercises barefoot to help strengthen your feet.  Train carefully.  Listen to your body.  If you can only start out doing a few exercises barefoot, then do that and work your way up to completing all exercises barefoot.

Monday: Core Exercises and Feet Strengthening/Shin Splint Prevention Exercises (for Core 10 minute mini workout, go here Mini workouts)

  • Pick up small object (e.g., dice) with your feet by scrunching toes to pick it up.  15x each foot, repeat
  • Hop on one bare foot making a cross (front-back-left-right) for 30 seconds each foot, repeat

Tuesday: Run for the amount of time listed below

Wednesday: Lower Body Strength Training (for Lower Body 10 minute mini workout, go here Mini workouts)

Thursday: Run for the amount of time listed below

Friday: Yoga with bare feet (for Yoga 10 minute mini workout, go here Mini workouts)

Saturday: Off or Upper Body Strength Training (for Upper Body 10 minute mini workout, go here Mini workouts)

Sunday: Long Run.  Run the amount of miles listed below.

  • HC = Hill climbs (run hills today)
  • 800M = 800 meter run (run it as fast as you can but pace yourself)

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Core/Feet

25 min

Lower Body

25 min

Yoga

Off

3 mi

2

Core/Feet

30 min

Lower Body

30 min

Yoga

Off

4 mi

3

Core/Feet

30 min

Lower Body

30 min

Yoga

Off

5 mi

4

Core/Feet

30 min

Lower Body

30 min

Yoga

Off

6 mi

5

Core/Feet

35 min

Lower Body

35 min

Yoga

Off

7 mi

6

Core/Feet

35 min

Lower Body

35 min

Yoga

Off

3 mi + HC + 800M

7

Core/Feet

35 min

Lower Body

35 min

Yoga

Off

8 mi

8

Core/Feet

40 min

Lower Body

40 min

Yoga

Off

3 mi + HC + 800M

9

Core/Feet

40 min

Lower Body

40 min

Yoga

Off

9.5 mi

10

Core/Feet

40 min

Lower Body

40 min

Yoga

Off

4 mi + HC + 800M

11

Core/Feet

45 min

Lower Body

45 min

Yoga

Off

11 mi

12

Core/Feet

45 min

Lower Body

45 min

Yoga

Off

4 mi + HC + 800M

13

Core/Feet

45 min

Lower Body

45 min

Yoga

Off

12.5 mi

14

Core/Feet

50 min

Lower Body

50 min

Yoga

Off

5 mi + HC + 800M

15

Core/Feet

50 min

Lower Body

50 min

Yoga

Off

14 mi

16

Core/Feet

50 min

Lower Body

50 min

Yoga

Off

5 mi

17

Core/Feet

40 min

Lower Body

20 min

Off

Off

Half Marathon (13.1 mi)

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24 thoughts on “Half Marathon Training Schedule

  1. Yay, you did Flying Pig, too! How’d you like it? I was really pleasantly surprised by the organization and support of the race (I did the full and my friends did the half). The only drawback? The heat. Yuck.

    I echo your recommendation to do strength training.

    • Julia,
      Yes, I did, last year! It was great! I loved it. I thought it was really cool going over the bridges into Kentucky and then back into Ohio. We were lucky last year: it rained at the beginning so we were cool the whole race! I’m gonna try to find a different place to do a full marathon in the next couple years, just for a new experience :) Let me know if you have any recommendations for me!

  2. I love this post! So often people think they are strengthening their lower body just by running. I know I thought that, until I ended up in physical therapy and saw just how much I was lacking. I love the feet exercises! My feet were dead, my toes at times were numb…literally number, I started having foot problems because I wasn’t working them and running was actually doing just the opposite. Thanks for the post!!

    • Before I began training for my half marathon last year, I read up a lot on diet and exercise (along with the right shoes) in order to not get injured, and it worked for me, so I thought I’d share with others! Thanks for the comment :)

  3. thanks for liking my recent silly post on Not In India 2012. I imagine you are not eating much of that kind of stuff during your training program!! :-D
    with love light and JOY

  4. Great post! :)
    I’m going to start training soon for a half marathon next year. It’s such an awesome run (a few miles each in Germany, France and Switzerland), just two weeks after my birthday. I missed it this year because of health issues, but next year I’m going to rock it.
    I actually run all of my runs in Vibrams (barefoot “shoes”), which is awesome. I feel my body and use more muscles (-> increased stability and strength, yay!), plus it feels a lot better to me (and my knees). I still remember the first 8/9 hilly miles in my Vibrams – I felt like a rockstar. :D

  5. This looks good, Got the link from A Kind Life. I am planning to do a 1/2 marathon in Sept. Been running 10 miles a day at the gym only, Know I have to add strenght training, Want to do a marathon next year. Need to check out info on shoes.

  6. Pingback: 20 Benefits of Exercising | heallovebe

  7. I am running Plymouth half marathon next year 28th April. Have run 4 by 12 milers so far in my training. Could do with some info on food maybe a month before running the half marathon? :-)

  8. Great article, exactly what I needed :-) I would love to have information too on which food to eat when training to do a half marathon or more :-)

  9. Pingback: What to Eat while Training for a Marathon | heallovebe

  10. This is one of the best training programs I have seen. I have trouble with shin splints and love that you have included the importance of strengthening your feet and shins! Thank you!

  11. I have one question regarding the training plan; how long should the hill climb training take each session? Can you give more details? I may should know this, but am kind of new to running! Thanks for the help!

    • Hi Evelyn!
      I don’t have exact information for you, but would suggest running whatever hill (or mountain) you can find in your area, and if there’s more than one good one, switching it up so that you have different practice. Also, check your course and see how many/what kind of hills (steep, long, etc) are on your course, and try to practice with the same kind of hills in your training. For example, I ran the Flying Pig in Cinci which had a 2 mile or so gradual uphill climb in the middle of the race.
      Good luck!
      Jamie

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