Super Simple Competitor.com Half Marathon Plan

Average Weekly Training Hours 01:20
Training Load By Week
Average Weekly Training Hours 01:20
Training Load By Week

The super simple 12-week half marathon plan is designed for the new or beginner runners looking to finish their first half marathon.

You should be comfortable running 10-15 miles per week with at least a 5 mile long run. The goal of this half marathon plan is to increase your weekly mileage to 20-25 miles per week, get you comfortable and confident running 13 miles, and to incorporate workouts that will challenge your aerobic system.The first 6 weeks of the program are designed to gradually build your mileage and long runs so you can stay injury-free. During the last 6 weeks of training we continue to build your mileage safely while also including some introductory workouts to improve your aerobic fitness. By the end of the 12 weeks you’ll be ready to not just run a half marathon, but finish strong.

Plan by Jeff Gaudette

Sample Day 1
0:30:00
Easy cross training

Cross training easy 30 minutes

Jumpstart your body with a cardio cross training workout. During the course of this training plan, you're going do many aerobic workouts other than running to help build strength and endurance without the pounding that comes from running. Find a cross training activity (or a few) you enjoy, such as swimming or cycling.

The First 10 Steps to Becoming a Runner
http://running.competitor.com/2013/06/news/the-first-ten-steps-to-becoming-a-runner_75431

Sample Day 2
3mi
Easy run

3 miles easy easy

Start to get your legs by jogging easy for two miles. Concentrate on staying comfortable during this run, even if that means running outside of the recommended pace range. Tell your friends, family and/or coworkers about your goal to finish a half marathon. Committing to a goal is something to be proud of and talking about it helps many athletes stay dedicated and feel accountable to themselves.

Exclusive training video: Run-and-Walk Your Way to Success
Password: competitor
https://vimeo.com/100660885

Sample Day 3
0:30:00
Cross training or rest day

Off or cross train medium effort 30 minutes

Back to cross training today. When you feel inspired, you can go harder during these workouts to get an even stronger aerobic boost. While your leg muscles react differently to running and other forms of exercise, your lungs and heart don't know the difference.

5 Reasons Why Every Runner Should Cross-Train
http://running.competitor.com/2014/04/training/the-case-for-cross-training_7917

Sample Day 4
3mi
Easy run

3 miles easy
Suggested Pace: 14-15 minutes per mile

Most of your run workouts suggest that you run between 14- and 15-minute miles, the pace of a 3-hour half marathon. By frequently running at your goal pace, your body will learn to more efficiently at this pace, to burn fat for fuel and prepare you mentally for the demands of your goal finish time. If you have another goal, adjust the paces according to your own level of fitness.

Exclusive training video: Run for Recovery
Password: competitor
https://vimeo.com/100347044

Sample Day 5
0:30:00
Cross training or rest day

Off or Cross training easy 30 minutes

Cross training, which includes swimming, strength training, cycling, rowing, elliptical, stairmaster, hiking or another activity.

An off day will help your body respond to the training you've done; take at leasy one day completely off each week. Pick the day based on your fatigue and real-life schedule.

Recipe: Healthy Quinoa Fruit Salad Dessert
http://womensrunning.competitor.com/2013/11/nutrition/recipes/recipe-healthy-quinoa-fruit-salad-dessert_18551

Sample Day 6
3mi
Recovery run

3 miles easy

Stay comfortable during this run, even if that means running outside of the recommended pace range.

The 11 Best Protein Sources for Runners
http://running.competitor.com/2014/02/photos/the-11-best-proteins-for-runners_19291

Sample Day 7
6mi
Long run

6 mile long run
Suggested pace: 14:00 to 15:00 per mile

Run with friends whenever possible. Company makes every workout more fun and fulfilling, and you might learn something from a veteran runner.

Exclusive training video: Recovery Nutrition
Password: competitor
https://vimeo.com/100380809