How to Train for Your First Half Marathon

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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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