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Digital Running Club » Beginner’s half marathon training plan


Beginner’s half marathon training plan (18 weeks)

The following half marathon training plan is meant for novice runners who have been averaging 8-10 miles per week over the last few months and simply want to finish a half marathon. The plan contains no speed workouts and the all mileage is meant to be run, though you could easily substitute your favorite run/walk pattern into any of the workouts. The plan involves running four days per week and it maxes out at 27 miles per week.

For general fitness and injury prevention, you’re encouraged to devote 2-3 of your “off” days to cross training (cycling, swimming, yoga, etc.) or strength training. Combining the Myrtl routine, the basic core strengthening routine, the basic leg strengthening routine and the basic upper body routine will go a long way toward keeping you injury free throughout your training.

Click for a printable version of the beginner’s 18 week plan.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 3 (miles) Off 3 Off 3 Off 3 12
Week #2 3 Off 3 Off 3 Off 4 13
Week #3 3 Off 3 Off 3 Off 4 13
Week #4 3 Off 4 Off 3 Off 5 15
Week #5 3 Off 4 Off 3 Off 5 15
Week #6 3 Off 4 Off 3 Off 6 16
Week #7 4 Off 4 Off 3 Off 6 17
Week #8 4 Off 4 Off 3 Off 7 18
Week #9 4 Off 4 Off 3 Off 7 18
Week #10 4 Off 4 Off 3 Off 8 19
Week #11 4 Off 5 Off 3 Off 8 20
Week #12 4 Off 5 Off 3 Off 10 22
Week #13 4 Off 6 Off 3 Off 10 23
Week #14 4 Off 6 Off 3 Off 12 25
Week #15 4 Off 8 Off 3 Off 10 25
Week #16 4 Off 8 Off 3 Off 12 27
Week #17 4 Off 6 Off 3 Off 8 21
Week #18 3 Off 3 Off Off 3 13.1 (Race) 22.1