Half Marathon Training Plans for Every Runner
Preparing for a half marathon requires a strategic approach that balances mileage buildup, speed work, and recovery. These training plans adapt to different fitness levels while minimizing injury risk.
Key Training Principles
- Gradual mileage increases (10% rule)
- Balanced mix of endurance and speed work
- Strategic recovery periods
- Cross-training for injury prevention
- Nutrition and hydration planning
Selecting Your Training Plan
Experience-Based Plans
| Runner Level | Weekly Mileage | Long Run Peak | Training Duration |
|---|---|---|---|
| Beginner | 15-25 miles | 10-12 miles | 12-16 weeks |
| Intermediate | 25-35 miles | 12-14 miles | 10-12 weeks |
| Advanced | 35-50 miles | 14-16 miles | 8-10 weeks |
Time-Based Commitment Options
- Time-crunched: 4 runs/week (peak 5 hours weekly)
- Balanced: 5 runs/week (peak 7 hours weekly)
- Comprehensive: 6 runs/week (peak 9 hours weekly)
Essential Workout Components
Weekly Structure
- Long Run: Builds endurance (25-30% of weekly mileage)
- Speed Work: Interval or tempo runs
- Recovery Runs: Easy pace for active recovery
- Cross-Training: Strength, yoga or swimming
Key Workout Types
- Tempo Runs: 20-40 mins at lactate threshold
- Interval Training: 400m-1600m repeats
- Hill Repeats: Builds strength and power
- Progression Runs: Negative split training
Injury Prevention Strategies
Supplemental Training
- Strength training 2x/week (focus on glutes/core)
- Mobility work and dynamic stretching
- Foam rolling and recovery techniques
Warning Signs
- Persistent pain lasting >48 hours
- Swelling or joint discomfort
- Noticeable gait changes
Race Preparation Timeline
Final 4 Weeks
- Week 4: Peak mileage week
- Week 3: Begin taper (reduce volume 20%)
- Week 2: Maintain intensity, reduce volume 40%
- Race Week: Light maintenance runs only
Nutrition Strategy
- Practice race morning meals during long runs
- Test hydration and fueling products
- Carb-load properly 2-3 days pre-race
Frequently Asked Questions
- Can I walk during training runs? Yes – walk breaks are especially useful for beginners
- How to adjust for missed workouts? Don’t try to “make up” mileage – stick to the plan
- When to replace shoes? Every 300-500 miles or when cushioning feels flat
Final Training Tips
- Prioritize sleep, especially during high-mileage weeks
- Keep a training log to track progress
- Practice race day gear during long runs
- Trust your taper – rest is part of the plan
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