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.