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Run - Half Marathon Basic Training Plan (12 weeks)


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13 Weeks

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Plan Description

This plan is intended for a first time half marathoner who wants to be prepared to complete 13.1 miles. It may start a little aggressively for a complete beginner, so if you are not currently comfortable exercising 30 minutes a day, we would recommend you complete our 8-week 5k training program prior to beginning this routine.

Aerobic endurance and proper pacing are the most important qualities to successfully completing a half marathon, so this plan focuses on a steady increase in weekly training volume and run intensity is limited. Cross-training is recommended once a week, and as an optional replacement for one weekly run for those who may be dealing with an injury or who have a history of running-related injuries.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
15mi 13mi
X-Train x2
1:35 hrs 1:30 hrs
Day Off x1
—— ——
Strength x1
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
15mi 13mi
1:35 hrs 1:30 hrs
Day Off
—— ——
0:25 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.

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