Half marathon training schedule 12 weeks beginner

Try this twelve weeks half marathon training schedule for beginners. The plan can easily be adapted to all fitness levels.

If you want challenges as a runner, a half marathon is a great distance to take running a big step further. The distance, which is just over 13 miles, requires that you are well prepared, even if your goal “only” is to complete a half marathon.

In this article, you will learn how to train to get in shape for the half marathon so that you get the best possible charge for the half marathon before you line up on the starting line.

The purpose of this training program is first and foremost to give beginners an introduction to how to prepare for a half marathon, whether the goal is to complete or to run at best possible time. The running program can be adjusted so that even more experienced runners can benefit from the training program.

12-week running program for the half marathon

As mentioned, the training program for running a half marathon has a duration of 12 weeks. If you do not compete in the distance after completing the training program, you can run a running test to determine if you have reached your goal. However, it will be easier to push yourself a little extra when you run a half marathon in a competition,

Suppose you need to make changes and adjustments to the training plan. In that case, you carry out the same exercises in the relevant weeks but reduce the amount of training and intensity concerning your fitness level. Add breaks where you go, if you need to.

Always have a rest day or an easy jog after a hard workout. You can alternate days you want to train but never do two challenging exercises two days in a row.

Remember to adjust the amount and intensity of training according to your fitness level! Always easy running or resting after a hard workout.

Period 1 – speed training for the half marathon

Week 1

Monday

Easy run for 45 minutes. If you train by heart rate, it should not be higher than zone 1-2. Remember that you should be able to speak normally when you complete this running. End the training session with five short ascent runs.

Wednesday

Warm-up for 10-15 minutes. 5 × 200-meter interval, with a 30-second break between each interval. Jog down for 10 minutes in the end.

Friday

Easy run for 30 minutes. You train in zone 1-2. 5 ascent runs in conclusion.

Sunday

Easy long run, 60 minutes. Zone 1-2. Keep a steady pace throughout the session.

Week 2

Tuesday

Easy run for 40 minutes. Run in zone 1-2. Finish the run with five short ascent runs.

Wednesday

Warm-up for 15 minutes. 4 × 400-meter intervals, with a 200-meter walk between each interval. Try to keep a steady speed on all the kites. Jog down for 10 minutes in the end.

Friday

Easy run for 35 minutes. You run in zone 1-2. 5 ascent runs in conclusion.

Sunday

Easy long run, 60 minutes.

Week 3

Monday

Warm-up 15 minutes. Tempo training. Run 2 × 5 paces with a 2-minute break between each pace run. Jog down for 10 minutes in the end.

Wednesday

Easy run for 45 minutes. 5 ascent runs in conclusion.

Friday

Warm-up for 10-15 minutes. 6 × 200-meter interval, with 100 meters walk between each interval. Jog down for 10 minutes in the end.

Sunday

Easy long run, 70 minutes.

Week 4

Monday

Warm-up for 15 minutes. 8 × 200-meter interval training, with a 30-second break between each interval. Try to keep a steady pace in all the kites. Jog down for 10 minutes in the end.

Wednesday

Easy run for 45 minutes. 5 ascent runs in conclusion.

Friday

Warm-up for 15 minutes. 6 × 400-meter interval, with a 200-meter walk between each interval. Try to keep a steady speed on all the kites. Jog down for 10 minutes in the end.

Sunday

Easy long run for 70 minutes.

Week 5

Monday

Rest.

Wednesday

Easy run for 30 minutes. Finish at 5 × 200-meter intervals, a 1-minute break between each interval.

Friday

Test run, 5 km. Take the test on a track or other solid surface that is not too hilly.

Sunday

Easy running 30 minutes.

Period 2 – Endurance training half marathon

Week 6

Monday

Warm-up for 15 minutes. Pyramid intervals. Run 400 meters, 800 meters, 1000 meters, 800 meters, 400 meters. 400 meters of light jogging between each interval. Keep the higher speed, the shorter the distance. Jog down for 10 minutes in the end.

Wednesday

Easy run for 30 minutes.

Friday

Warm-up for 15 minutes. 7 × 400-meter interval, with a 1-minute break between each interval. Try to keep a steady pace at all intervals. Jog down for 10 minutes in the end.

Sunday

Easy long run, 70 minutes. Five ascent runs to the end.

Week 7

Monday

Progressive running. Let the warm-up of 15 minutes be the quiet part of the progressive run. Follow up with 15 minutes of running at a moderate pace, and finish with 15 minutes of running comfortably hard. Jog down for 10 minutes.

Wednesday

Easy jog for 35 minutes.

Friday

45 minutes fartlek. After warming up, enter ten ascent runs ranging from 1 to 4 minutes. Enter an easy run in between the ascent runs.

Sunday

Easy long run, 75 minutes.

Week 8

Monday

Warm-up for 15 minutes. 5 × 800-meter interval training, with a 90-second break between each interval. Try to keep a steady pace in all the kites. Jog down for 10 minutes in the end.

Wednesday

Quiet run 40 minutes.

Friday

Warm-up for 15 minutes. 2 × 1500 meter interval with a 3-minute break between each interval. Jog down for 10 minutes in the end.

Sunday

Easy long run, 70 minutes. Increase the speed to comfortably hard the last 10 minutes.

Week 9

Monday

Easy running for 30 minutes.

Wednesday

Warm-up for 15 minutes. Pyramid interval. Run 400 meters, 800 meters, 1000 meters, 1500 meters, 800 meters, 400 meters. Have 400 meters of light jogging between each interval. Complete two series. Higher the speed, the shorter the distance. Jog down for 10 minutes in the end.

Friday

Rest.

Sunday

Easy long run, 75 minutes.

Period 3 – Descending towards the half marathon

Week 10

Monday

Rest

Wednesday

Three-part progressive running. 15-15-15. Fifteen minutes of easy, moderate, and comfortable hard running. Jog down for 10 minutes in the end.

Friday

Rest.

Sunday

Easy long run, 90 minutes. Increase the speed to comfortably hard the last 15 minutes.

Week 11

Monday

Rest.

Wednesday

Warm-up 15 minutes. Pace training, 2 × 5 minutes with a 2-minute break between each pace run.

Friday

Rest.

Sunday

Easy run, 60 minutes. Increase the speed moderately in the last 10 minutes of the run.

Week 12

Monday

Rest.

Wednesday

30 minutes easy run. Finish with five ascent runs.

Friday

Fifteen minutes of easy running. Finish at 4 × 200-meter intervals at a moderate pace. Long breaks between each interval.

Saturday

Half marathon. Let the speed come to you. Take it easy and try to keep a steady pace throughout the race.

Recovery and training after the half marathon

Depending on how tough the race has been for you and how fast you heal, you will spend some time recovering from a half marathon. After the race, you must think carefully about how you want to set up training and recovery. You should have 2-3 days of rest after the race or more until you feel that your legs start to recover again.

Then you can start again with two completely Easy runs. Feel free to include brisk walking in these workouts, and have plenty of rest days between workouts the first two weeks after the race. The training should have relatively low intensity and add light fartlek where appropriate.

After two weeks, you can gradually switch to regular exercise.

If you experience pain other than soreness after the race, then stop! Startup again after a few days to check if you are still in pain.

Evaluation of the training program for the half marathon

Assessment after the race is essential to clarify what worked well and what could have been done differently. You take these experiences with you when you have to carry out new training programs later and are essential learning when setting new goals for running.

Related articles:

Recovery runs after half marathon

6 month training for half marathon

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