Half Marathon Training Schedule for Beginners. Congratulations on your decision to train for your first half- marathon! Half Marathon ABC Training Plan. By Tia Accetta June 27 2017. The half marathon ABC training plan offers runners ways to productively train around their busy schedules. Now one of the 20 largest marathons in the US, the CNO Financial Indianapolis Monumental Marathon is the ideal fall marathon for everyone from the first time marathon. ![]() ![]() ![]() Half Marathon Training for Beginners. Half marathon training (or mini marathon) will be challenging, but should be fun and enjoyable. Train right and enjoy lots of.![]() This schedule (see table below) is perfect for a beginner runner and a first- time half- marathoner whose goal is to finish the 1. To start this plan, you should have been running for at least two months and should have a base mileage of about 8- 1. If you prefer a run/walk program, try this run/walk half- marathon training schedule. If you're not new to running and this training schedule seems too easy, try the advanced beginner half- marathon training schedule. Or see more Half Marathon Training Plans. If you haven't already had a recent physical, visit your doctor for medical clearance to train for a half marathon. ![]() Notes about the schedule: Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run. Wednesdays: Some Wednesdays are designated rest days.
Others are cross- training (CT) days when you should do a cross- training activity (biking, swimming, elliptical trainer, etc.) at easy- to- moderate effort for 3. It's also beneficial to do overall body strength training at least once a week. Fridays: Do a cross- training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy- to- moderate effort for 3. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run. Saturdays: This is the day for your long, slow, distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. You can also do a run/walk combination or cross- train. Note: You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. If you need to convert the distances to kilometers, see these miles to kilometers conversions. Beginners' Half Marathon Training Schedule. Week. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. 1Rest. 2 mi. Rest. 2. 5 mi. Rest. EZ run or cross- train. Rest. 2 miles. Rest. CT or Rest. 4 mi. EZ run or cross- train. Rest. 2. 5 mi. CT3 mi. Rest. 5 mi. 20- 3. EZ run or cross- train. Rest. 3 mi. CT4 mi. Rest. 6 mi. 20- 3. EZ run or cross- train. Rest. 3 mi. CT3 mi. Rest. 7 mi. 30 min EZ run or cross- train. Rest. 4 mi. CT4 mi. Rest. 8 mi. 30 min EZ run or cross- train. Rest. 4 mi. Rest. CT9 mi. 30 min EZ run or cross- train. Rest. 4 mi. CT3 mi. Rest. 10 mi. 30 min EZ run or cross- train. Rest. 5 mi. CT4 mi. Rest. 11 mi. Rest. EZ run or cross- train. Rest. 3 mi. CT1. 2 mi. EZ run or cross- train. Rest. CTRest. 3 mi. CT5 mi. 30 min EZ run or cross- train. Rest. 2 mi. 20 minutes. Rest. 20 minutes. Race Day! Rest Day! FAQs About Half Marathon Training. Half Marathon Race Day Tips.
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