Your First Half Marathon Training Program!

I haven’t shared my training blocks in while, but I figured I’d share a recent half marathon running program that I created for a friend of mine. This program is good for an experienced runner, who has run a couple of miles here and there.

It’s meant to work around your schedule. It’s flexible and is most of the framework needed to get your runs in. Even if you haven’t ever run before there is a period of the first 2-3 weeks that is meant to start building your base. Included in the program is a set of weight training workouts, stretches, and rest days to keep you on track.

So feel free to take parts of this plan, tweak it, or get some ideas from it.

Intro:

A few notes on the plan before we get started.

I’d suggest taking your rest days during the week opposed to the weekends. Reason being you have no work on those days and you can get your runs in early in the morning before the days get started.

Limit your running to no more than 3 consecutive running days.

• The mileage starts off very conservative. This can be increased by 1-2 miles
• Anything listed as easy pace should be conversational. Usually ~2 mins slower than your overall race/goal pace
• After the first block of 5 weeks of base building this is where we can really increase mileage, again depends on how you are doing with the program. 
• Don’t forget to warmup before each run ~5-10mins is perfect, and then static stretching can be done after. You can check out FleetFeet, Runners World, or Outside.com for some great warmups. 
• Any of these runs depending on the weather can also be done on a treadmill whenever you need.

So you want to start running in 2024? Maybe you have a goal for a first half marathon? Or maybe you are looking to just start? Check out this free plan here. It’ll get you started with no signups needed!

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Running Plan

The table below lists out the days to run, rest, lift, and cross train. This is more than just a running plan, but a training planner. Again modify this as you see fit for your own schedule.

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