Beginner 12 Week Half Marathon Training - Builds to 30mi per week

Average Weekly Training Hours 01:35
Training Load By Week
Average Weekly Training Hours 01:35
Training Load By Week

A Half Marathon Training Plan for first time Half Marathon Runners. This training plan slowly introduces speed work and uses a "bottom up" approach to progressing workouts. We begin with basic speed and slowly work into more Half Marathon specific workouts. Maximum mileage will reach 30 miles in a week with a great emphasis on getting in quality long runs every-other weekend. Includes strength training plan created by RunningMate (runningmatekc.com/). With this guide, the runner can contact the coach at any time through email for any further help with their training plan.

Sample Day 1
3mi

We are starting the training cycle with some easy running to build a nice aerobic base in which you will be able to build more intense training runs on. Some short mid-week sprint work will also be a building block for future interval sessions.

Today, keep the pace nice and slow. It should be totally comfortable in nature.

Sample Day 2
1:00:00

Easy hour of cross training which may include swimming, cycling, elliptical, or fast walking.

Sample Day 3
4mi
Easy Running

Keep the pace nice and easy. Take a short break, then finish up with 4 x 10 second sprints at 80% effort on flat ground. Recover fully between each one.

Sample Day 5
3mi

Easy 3 miles of running. Keep the pace nice and slow and just get the distance covered.

Sample Day 6
5mi
Easy Running

This is just an easy run effort. The main goal is to start building the long runs. We will eventually make them more quality efforts.

Sample Day 8
3mi

Beginning this week with some easy mileage. This week will look fairly similar to last week in terms of mileage. The runs will start having some quality work added into them and will build every couple of weeks.

Today, get in an easy 3 miles at a comfortable pace.

Sample Day 9
1:00:00

Easy hour of cross training which may include swimming, cycling, elliptical, or fast walking.

Jeremy Hammer
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KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.