In the remaining weeks, try to run as often as you can and limit walking to short periods. If you’re still building endurance, it’s okay to continue to walk/run.
Week 5: (8 Miles)
Monday: Strength Training – Legs
Tuesday: 2 Miles
Wednesday: Strength Training – Core
Thursday: 2 Miles
Saturday: 4 Miles
Week 6: (9 Miles)
Monday: Strength Training – Legs
Tuesday: 2 Miles
Wednesday: Strength Training – Core
Thursday: 2 Miles
Saturday: 5 Miles
Week 7: (10 Miles)
Monday: Strength Training – Legs
Tuesday: 2 Miles
Wednesday: Strength Training – Core
Thursday: 2 Miles
Saturday: 6 Miles
Week 8: Recovery Week (6 Miles)
Monday: Strength Training – Legs
Tuesday: 2 Miles
Wednesday: Strength Training – Core
Thursday: 2 Miles
Saturday: 2 Miles
Week 9: (12 Miles)
Monday: Strength Training – Legs
Tuesday: 2.5 Miles
Wednesday: Strength Training – Core
Thursday: 2.5 Miles
Saturday: 7 Miles
Week 10: (13 Miles)
Monday: Strength Training – Legs
Tuesday: 2.5 Miles
Wednesday: Strength Training – Core
Thursday: 2.5 Miles
Saturday: 8 Miles
Week 11: (14 Miles)
Monday: Strength Training – Legs
Tuesday: 2.5 Miles
Wednesday: Strength Training – Core
Thursday: 2.5 Miles
Saturday: 9 Miles
Week 12: Recovery Week (7.5 Miles)
Monday: Strength Training – Legs
Tuesday: 2.5 Miles
Wednesday: Strength Training – Core
Thursday: 2.5 miles
Saturday: 2.5 Miles
Week 13: (16 Miles)
Monday: Strength Training – Legs
Tuesday: 3 Miles
Wednesday: Strength Training – Core
Thursday: 3 Miles
Saturday: 10 Miles
Week 14: Taper (12 Miles)
Monday: Strength Training – Legs
Tuesday: 3 Miles
Wednesday: Strength Training – Core
Thursday: 3 Miles
Saturday: 6 Miles
Week 15: Taper (12 Miles)
Monday: Strength Training – Legs
Tuesday: 3 Miles
Wednesday: Strength Training – Core
Thursday: 3 Miles
Saturday: 6 Miles
Week 16: Taper to Race Day! (17.1 Miles)
Monday: Strength Training – Legs and Core
Tuesday: 2 Miles
Thursday: 2 Miles
Saturday Race Day: Half Marathon 13.1 Miles!
As you can see, adding in a little bit of distance each week will go a long way (literally). Slow progression is the best way to safely and effectively run your first half marathon. Think of the Tortoise and the Hare… slow and steady wins the race. Running too hard, too fast can lead to burnout and injury. Follow this plan and you’ll successfully complete your first half marathon!
This article on Tips for Running Your First Half Marathon is a great read. I highly recommend checking it out! You can also follow along on Facebook, Pinterest and Instagram for great pre-workout and post-workout recipes & training tips!
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