Running a half marathon isn’t easy and many of us have it on our bucket list. We want to be challenged past the 5k or 10k races. The idea of running 13.1 miles can be overwhelming but with the proper training program you’ll be able to get the job done.
We have put together a 11 week half marathon training program that will help you crush your race. We advise that you do 8-10 weeks of base building before starting this program. When I do base-building I try to keep my heartrate under 155 beats per minute. Base-building will make sure that your body is using fat as the primary fuel source and this will pay off when you get started with your 11 week half marathon training program.
Our half marathon training program is designed to be for intermediate and advanced runners. You can use the distance ranges to make the program fit your needs. Monday runs are optional.
If you’re interested in doing a half marathon and you’re a beginner try Hal Higden’s plan. Which you can find here
Strides are sprints that are comfortable. Usually under a 6:00 pace. Strides help with leg speed but will not make you tired.
WU: warm up
CD: Cool Down
HMP: Half marathon pace
To find your paces for easy, ½ mile, ¼ mile and HMP use the McMillian running calculator.
https://www.mcmillanrunning.com
Here is our half marathon training program
Week 1
Monday 4 miles’ easy pace x4 15 seconds’ strides
Tuesday 400m repeats 1 mi WU 8x (0:00) pace 1mi CD
Wednesday 4-6 miles easy
Thursday 1 mi WU x6 8:00m (0:00) repeats 1 mi CD
Friday 4-6 miles easy x4 15 seconds’ strides
Saturday off
Sunday run 10-15 miles easy
Week 2
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU10x (0:00) pace 1mi CD
Wednesday 5-7 miles easy
Thursday 800m repeats 1mi warm up x6 (0:00) 1mi cool down
Friday 5-7 miles easy x4 15 seconds’ strides
Saturday rest
Sunday Long run 10-14 miles with 1mi WU ¼ mile surges HMP ¾ mile easy 1 mi CD
10 mile run 8 miles with ¼ mile fartleks
14 mile 12 ¼ mile fartleks
36-44 miles
Week 3
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m hill repeats 1mi WU 10x (0:00) pace incline 5-7 1mi CD
Wednesday 6-8miles easy
Thursday 800m repeats 1mi WU x8 (0:00) 1mi CD
Friday 6-8 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run 10-16 easy run
40-48 miles
Week 4
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m hill repeats 1mi WU 8x (0:00) pace 1mi CD
Wednesday 4-6 miles easy
Thursday 800m repeats 1mi WU x6 (0:00) 1mi CD
Friday 4-6 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run intervals 10-16 miles 8-12 miles 2 miles easy, 1 mile at HMP
Week 5
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 8x (0:00) pace incline 1mi CD
Wednesday 5-7 miles easy
Thursday 800m repeats 1mi WU x8 (0:00) 1mi CD
Friday 5-7 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run 12-14-mile-long interval
3 miles’ easy pace, 3 miles HMP, 3 miles’ easy pace 3 miles HMP stop or run two more easy miles.
Week 6
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 8x (0:00) pace incline 1mi CD
Wednesday 6-8 miles easy
Thursday 800m repeats 1mi WU x8 (0:00) 1mi CD
Friday 6-8 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run 12-14-mile tempo 2-3 mile WU 8 mile HMP 2-3-mile CD
38-44 miles
Week 7
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 12x (0:00) pace incline 1mi CD
Wednesday 5-7 miles easy
Thursday 800m repeats 1mi WU 10x (0:00) 1mi CD
Friday 5-7 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run 10-12 mile cut down run 6-8 miles easy, 2 miles HMP, 1 mile 10k pace, 1 mile HMP
Week 8
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 8x (0:00) pace incline 1mi CD
Wednesday 8-10 miles easy
Thursday 800m repeats 1mi WU 6x (0:00) 1mi CD
Friday 8-10 miles easy x4 15 seconds’ strides
Saturday off
12-mile tempo run 2 miles WU 8 miles HMP 2 miles CD
Week 9
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 8x (0:00) pace incline 1mi CD
Wednesday 4-6 miles easy
Thursday 800m repeats 1mi WU 10x (0:00) 1mi CD
Friday 4-6 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run 10-12 miles with 1-2 mi WP ½ repeats 10k pace x8 1-2 CD
Week 10
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 8x (0:00) pace incline 1mi CD
Wednesday 4-6 miles easy
Thursday 800m repeats 1mi WU 10x (0:00) pace 1mi CD
Friday 4-6 miles easy x4 15 seconds’ strides
Saturday off
Sunday long run fast finish 8-12 miles 6-10 miles easy last 2 miles HMP
Taper week
Monday 4 miles easy/recovery x4 15 seconds’ strides
Tuesday 400m repeats 1mi WU 6x (0:00) pace incline 1mi CD
Wednesday 6 miles easy
Thursday 400m repeats 1mi WU 4x (0:00) pace 1mi CD
Friday 4 easy
Saturday 3 miles x4 15 seconds’ strides
Sunday half marathon
I hope you enjoyed our half marathon training program. If you have any questions about our program feel free to contact us.
