First Time Half Marathon Training Plan

Average Weekly Training Hours 05:41
Training Load By Week
Average Weekly Training Hours 05:41
Training Load By Week

Should be comfortable running 45 minutes at a steady pace. Running three to four times a week. Includes a strength training workout to help improve running efficiency and prevent injuries. Perfect for training for your first half marathon or increasing your endurance gradually.

Sample Day 1
1:00:00
Crosstrain

Steady state spin, yoga, hiking, or resistance training. No hard intervals or high heart rate workouts.

Sample Day 2
0:45:00
Easy Run

Easy run, 15 min warm up, steady state for 30 minutes. Focus on smooth leg turnover and relaxed upper body, keep arms relaxed and smooth swing. 15 minute cool down at an easy pace.

Sample Day 3
1:00:00
Crosstrain

Steady state spin, yoga, hiking, or resistance training. No hard intervals or high heart rate workouts.

Sample Day 4
0:40:00
Steady State Run

Easy run, no intervals with heart rate around 75% HR Max. Start with an easy warm up and focus on smooth stride turnover, with an relaxed upper body, keep shoulders down and breathe comfortably.

Sample Day 6
1:00:00
Yoga

Gentle stretching or easy yoga class

Sample Day 7
0:45:00
Easy Run

Easy run, 15 min warm up, steady state and 15 minute cool down. Keep focusing on technique. Keep your head up, with shoulders down your upper body should be upright and relaxed this will keep your hips underneath you.

Sample Day 8
1:00:00
Crosstrain

Steady state spin, yoga, hiking, or resistance training. No hard intervals or high heart rate workouts.

Shayla Roberts
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Evolution Coaching

Training plans for beginner and recreational athletes. Specializing in cycling, running, improved fitness and weight loss.
I help you get fit and lose weight. Affordable and personalized services with years of experience helping adults reach their fitness goals. You can improve performance and prevent injury with your own training plan. Training plans that can help you lose body fat, feel great and improve fitness. I help adults reach their goals at every age and ability. Reach your goals.