Half Marathon Training Plan PDF

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Stretch & Strengthen	4.8km run	3.2km run or Cross Training	4.8km run + strength	Rest	30 min Cross Training	6.4km run
2	Stretch & Strengthen	4.8km run	3.2km run or Cross Training	4.8km run + strength	Rest	30 min Cross Training	6.4km run
3	Stretch & Strengthen	5.5 km run	3.2km run or Cross Training	3.5 m run + strength	Rest	40 min Cross Training	8 km run
4	Stretch & Strengthen	5.5 km run	3.2km run or Cross Training	3.5 m run + strength	Rest	40 min Cross Training	8 km run
5	Stretch & Strengthen	6.4km run	3.2km run or Cross Training	6.4km run + strength	Rest	40 min Cross Training	9.5 km run
6	Stretch & Strengthen	6.4km run	3.2km run or Cross Training	6.4km run + strength	Rest or easy run	Rest	5-K Race
7	Stretch & Strengthen	4.5 m run	4.8km  run or Cross Training	4.5 m run + strength	Rest	50 min Cross Training	11.5 km run
8	Stretch & Strengthen	4.5 m run	4.8km run or Cross Training	4.5 m run + strength	Rest	50 min Cross Training	13 km run
9	Stretch & Strengthen	8 km run	4.8km run or Cross Training	8km run + strength	Rest or easy run	Rest	10-K Race
10	Stretch & Strengthen	8km run	4.8km run or Cross Training	8km run + strength	Rest	60 min Cross Training	15.5 km run
11	Stretch & Strengthen	8km run	4.8km run or Cross Training	8km run + strength	Rest	60 min Cross Training	16 km run
12	Stretch & Strengthen	6.4km run	4.8km run or Cross Training	3.2km run	Rest	Rest	Half

Beginner Half Marathon Training Schedule PDF / Half Marathon Training Program PDF

Sr. No	Activity	Description
1.	Rest	Rest means just what it is Rest. It means doing nothing in particular and going through your usual day routine. Rest is very critical yet often ignored part of training plan. Rest allows your muscle to recover and every time that happens your muscles get stronger.
2.	Run	Run means business. It means you are on the move, putting one step after another. The thumb rule about the running pace is that you should run a ‘conversational pace’; which means you should be able to talk while running.
3.	Run/Walk	This means you can do a mix of running and walking. Ideally, you run till you are tired and then switch to walking. Repeat this routine again.
4.	Walk	Well, this is easy. It means you have to walk.
5.	Cross	Cross means cross training. It is any aerobic activity other than running. It can be cycling, swiming, session in the gym etc. This is to give your muscle a different form of movement and break the potential boredom.
6.	Strength	Strenght means strenght training. It means exercises designed to improve the flexibility and strenght of your key muscles. It could be acitivites like push-ups, pull-ups, planks, squats and any other form of Plyometric exercise. This clearly does not mean pumping irons in the gym.
7.	Tempo Runs	A continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.

Half Marathon Running Training Plans PDF

• 8-Week Training Plan

Sometimes you sign up for a race that’s not far off in the future – just a couple of months away, or even less. Here’s our eight-week half marathon training plan designed for runners who already are in the running habit.

• 9-Week Training Plan

This plan is based on the same schedule and expectations as our eight-week training plan – you’re already experienced and maybe even have a few races under your belt, and you’re looking to ramp up your training quickly.

• 10-Week Training Plan

If you have more than two but less than three months to train for your next half marathon, this 10-week training plan might be the perfect fit. This one is perfect for experienced runners who might have some scheduling conflicts here and there with their training.

• 12-Week Training Plan

Designed for beginning runners or anyone who is planning to run the half marathon distance for the first time, this training plan is based on five days of running per week, with the once-a-week long run set on Sundays and days off on Mondays and Fridays.

• 14-Week Training Plan

Need a little extra time to get your training in, or just want to start early? Beginning and experienced runners can both use this 14-week training plan, which starts off slow with only four runs per week and then ramps up to five days later in the schedule.

• 16-Week Training Plan

Spread out over four months instead of three, this training plan is designed for runners who’ve run a half marathon already and are in need of a training plan that can fit into a busy schedule — with four training days each week vs. five.

• 18-Week Training Plan

Designed for beginners and even experienced runners, this plan mimics our 16-week training plan with two extra weeks added in, and features a few changes to the long runs. This plan eases you into training with a longer runway at the beginning, to get you used to running 4 to 5 days per week over a longer period.

• 20-Week Training Plan

For runners who are looking for an even more gradual buildup to the half marathon than the 16-week plan offers, this five-month training plan starts slowly and builds toward the 13.1-mile race day, with both four- and five-day-a-week runs later in the plan.

Beginner’s Half Marathon Training Schedule PDF

Week	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
1	Rest	2 miles	Rest	2.5 miles	Rest	3 miles	20 to 30 minutes EZ run or cross-train
2	Rest	2 miles	Rest	3 miles	CT or Rest	4 miles	20 to 30 minutes EZ run or cross-train
3	Rest	2.5 miles	CT	3 miles	Rest	5 miles	20 to 30 minutes EZ run or cross-train
4	Rest	3 miles	CT	4 miles	Rest	6 miles	20 to 30 minutes EZ run or cross-train
5	Rest	3 miles	CT	3 miles	Rest	7 miles	30 minutes EZ run or cross-train
6	Rest	4 miles	CT	4 miles	Rest	8 miles	30 minutes EZ run or cross-train
7	Rest	4 miles	Rest	4 miles	CT	9 miles	30 minutes EZ run or cross-train
8	Rest	4 miles	CT	3 miles	Rest	10 miles	30 minutes EZ run or cross-train
9	Rest	5 miles	CT	4 miles	Rest	11 miles	Rest
10	30 minutes EZ run or cross-train	4 miles	Rest	3 miles	CT	12 miles	30 minutes EZ run or cross-train
11	Rest	CT	Rest	3 miles	CT	5 miles	30 minutes EZ run or cross-train
12	Rest	2 miles	20 minutes	Rest	20 minutes	Race Day	Rest Day

You can download Half Marathon Training Plan PDF by clicking on the following download button.