For All Types of Runners

Each and every yr the 1/2 marathon continues to draw extra runners and I believe the explanations are evident; it’s simply some distance sufficient to really feel like your racecation is justified, however now not thus far that 1/2 marathon working towards feels find it irresistible consumes your lifestyles.

Regardless of your reason why for tackling 13.1, which is a 1/2 marathon, now not “only a 1/2” or a mini marathon or one of the ones shorter marathons, as it’s possible you’ll listen out of your non-running buddies, it’s value taking to center a couple of classes that may make the enjoy higher.

If you’ll be able to do a 10K, you’ll be able to undoubtedly do a 1/2 marathon. If truth be told, although you’ve 0 enjoy with operating, I’ve a coaching plan for you! On this article, you’ll in finding the whole lot you wish to have to coach for a 1/2 marathon.

Those are my perfect 1/2 marathon guidelines from over 18 years of operating and 2000 articles!

✅You’re going to need to Pin or Bookmark this web page so you’ll be able to discuss with it all the way through working towards.

The whole lot You Want to Teach for a Part-Marathon

RunToTheFinish now incorporates hundreds of articles on operating, so I’ve compiled some of probably the most helpful 1/2 marathon working towards guidelines, tips and classes for you right here!

The quest bar on the most sensible of the web site will lend a hand if there are different subjects like a selected operating damage (hi IT Band Syndrome) you’d like lend a hand to unravel.

How Lengthy Is a Part Marathon?

So, first issues first – how lengthy is a 1/2 marathon anyway?

A 1/2 marathon is 13.1 miles or 21.1 kilometers.

How Lengthy Does It Take to Teach for a Part Marathon?

The precise period of time it’ll take so that you can teach and be adequately ready for a 1/2 marathon in large part is dependent upon two issues: your present operating talents and your 1/2 marathon aims.

Be expecting any place from 12 to twenty weeks, relying on those elements. For every of my plans underneath, I’ve discussed the precise quantity of weeks and what stage you must be, so you recognize precisely which one is best for you.

12 to twenty weeks offers you enough time to increase energy, have the suitable shape, get to the desired mileage base – all with out overexerting your self and injuring your self.

Why Will have to I Apply a Coaching Plan?

Following a coaching plan will permit you to account for each and every development block it takes to be ready for race day!

Coaching for a 1/2 marathon is not only concerning the operating, it’s additionally about supplementary abilities and different sorts of working towards you wish to have to you should definitely’re now not best able for race day, but additionally injury-free all the way through the method!

Those working towards schedules are written with all the working towards plan in thoughts, now not simply what you wish to have to do on race day. From how you can beef up your frame to stop accidents, to tapering in opposition to the tip of the time table – the whole lot is incorporated in those plans.

Via following thru with a 1/2 marathon working towards time table, you’ll acquire extra self belief and be capable to stay the butterflies to your abdomen away on race day!

How Do I Make a choice A Part Marathon Coaching Plan?

Which plan you select depends upon a couple of primary elements which come with: your present operating talents and health stage, what your 1/2 marathon aims are, in addition to the time you’ve till your 1/2 marathon.

Each and every of my 1/2 marathon working towards plans underneath has notes along it that can assist you select the one who is right for you!

Be truthful with your self about how have compatibility you might be these days, and what kind of enjoy you’ve with operating.

Suppose of a practical function if that is your first half-marathon, to steer clear of damage. And make sure you stick with the entire differing kinds of working towards inside the plan whenever you’ve selected one.

Who Has Designed Those Part Marathon Coaching Plans?

Hi runners! I’m Amanda Brooks, a licensed operating trainer, operating authro and private teacher since 2012.

I’ve constructed a staff of 9 operating coaches and, even after knee surgical treatment, have used my very own the right way to get again to a Sub Two-hour 1/2 marathon briefly and pain-free.

steamboat race

Thru the usage of my very own working towards strategies constantly, I went directly to a 1/2 marathon PR of 1:44 and effectively transitioned again to operating after knee surgical treatment (brought about by means of a trampoline, now not operating!)

My 1/2 marathon working towards methods come from non-public enjoy, in addition to operating with hundreds of runners 1-1 and thru our Digital Run Membership.

I’m certain you’ll in finding the one who’s the easiest have compatibility for you!

Part Marathon Coaching Techniques

Each and every of those working towards plans is designed with a unique kind of runner in thoughts. Cross in the course of the fast notes for every of them and select the one who suits you the most efficient!

Sofa to Part Marathon Plan

My Sofa to Part Marathon Plan is best should you’re a brand new runner having a look to pass the end line effectively (and injury-free!).

I’ve individually designed this in order that it may be utilized by the new runner, the individual calling themselves out of form and scaled up for somebody who has some health however isn’t in point of fact operating.

So, whether or not you’re actually ranging from the sofa, otherwise you’re these days engaging in different health actions that is the sofa to 1/2 marathon plan for you.

Many of us really feel that the ‘sofa’ to 1/2 marathon plan isn’t literal, however it actually is on this case.

All of us come from other health backgrounds and feature other staying power ranges, however this plan gets you around the end line in probably the most amusing and most secure method conceivable.

Who is that this plan for?

This plan is for someone who’s actually short of to move from the sofa to completing a 1/2 marathon! It’s a super plan in your first 1/2 marathon, or should you don’t have very top aims set in your first one and simply need to construct your self up correctly and safely.

How lengthy is that this plan? And what’s incorporated?

This plan is designed to run 20 weeks and is split into 4 distinct stages, and is deliberate out to make it amusing, but difficult, and can information you to reach mini-goals alongside the way in which (learn: 5K and 10K!).

👉Get admission to the sofa to 1/2 marathon plan right here >>

Half Marathon Training Program

Novice’s First Part Marathon Plan

My Novice’s First Part Marathon Plan is best in case you have a little of enjoy in operating (perhaps you’ve finished some 5Ks and 10Ks) and now need an entire new problem!

It’s designed that can assist you construct the mileage for your legs in a protected method and pass the end line feeling sturdy. This plan does now not center of attention on crushing your time, however on playing the entire procedure of operating!

When you’ve got a cast base, it’s quite simple to transition from the 10k to the 1/2 marathon with an extra 8-12 weeks of working towards.

The variation between this plan and that for a 10K could be that with a 1/2 marathon plan the periods transform longer or you may also be taking part in with pace runs, development runs, and function tempo miles.

This plan is actually the easiest transition from a 10K to a half-marathon.

Who is that this plan for?

This plan is for someone who has a little of enjoy in operating – so should you’ve finished some 5Ks and 10Ks, that is the most efficient plan for you!

How lengthy is that this plan? And what’s incorporated?

This plan is designed to run for 12 weeks and trains you in the whole lot you’d want to be able in your 1/2 marathon. Be expecting hill operating, cross-training, energy working towards, fartleks, yoga and core workout routines, run days, and restoration days.

👉Get admission to the Novice Part Marathon Plan right here >>

Half Marathon Training Plan

Sub Two Hour Part Marathon Plan

My Sub Two-Hour Part Marathon plan has been designed with the function of serving to you pass the end line ahead of the two:00 mark.

It’s designed to provide you with the whole lot you wish to have in a single plan that may permit you to see a 01 at the clock as you burst in the course of the end line!

I need you to be triumphant, however now not at any value. That is about working towards smarter, remembering to benefit from the procedure, and turning into a greater runner.

This working towards plan additionally contains movies like the similar pep talks and main points that my 1-1 training shoppers obtain once I’m growing their custom designed plans

You’ll in finding your self extra simply incorporating gear to toughen your hip, glute, and core energy for higher operating and ache prevention.

Which means it doesn’t matter what occurs on race day, you’re going to toughen and be a greater runner.

Who is that this plan for?

An skilled runner, who’s having a look to complete their subsequent 1/2 marathon in beneath 2 hours.

How lengthy is that this plan? And what’s incorporated?

This plan is designed to run 12 weeks, with detailed workout routines for velocity and hills, really useful energy working towards (with movies!), and further race tricks to hit your function!

👉See the Sub Two Hour Part Marathon Information >>

Free Half Marathon Plans

Run To The End Coaching Plans

Run To The End is a e-book I’ve authored myself and it’s geared in opposition to someone who considers themselves a ‘center of the pack runner’.

It contains lifelike plans for busy other people, that gained’t go away you injured!

In case you’re now not seeking to win Boston (and even qualify for the Boston marathon) however are simply having a look to seek out the trail to bigger achievement in operating, that is the e-book for you!

Whilst it is full of helpful strategic working towards recommendation all the way through, at its core, it’s about embracing your home within the center of the pack with humor and finding out to like the run you’ve were given with out evaluating your self to different runners.

Whether or not you’re on the lookout for methods to steer clear of getting accidents, need to make operating a extra stress-free enjoy, or are in it for the psychological aspect of operating – this e-book lays all of it down for you.

Easiest to make use of by itself as a coaching information, or as a supplementary studying with any of the educational plans right here, it is going to ensure that your working towards adventure – from the begin to crossing the end line – is one of the most efficient stories of your lifestyles!

Who is that this e-book (and plans) for?

Any person who’s busy or considers themselves as a ‘center of the pack runner’. It contains the whole lot you’d want to revel in your adventure of working towards for a 1/2 marathon.

How lengthy is that this plan? And what’s incorporated?

This e-book incorporates plans that vary any place from 12 to twenty weeks and is for every type of runners.

Be expecting helpful strategic working towards recommendation all the way through, blended with the whole lot you’d want to in finding better achievement in operating. It features a combine of sensible recommendation like working out discomfort vs ache, the psychological aspect of operating, actions to regard maximum not unusual accidents, or even playful components akin to “Favourite hilarious marathon indicators” and “Bizarre Ideas All of us Have on the Get started Line”.

👉Snag a Replica of Run To The End in paperback, Kindle or Audiobook >>

printable half marathon training plan

Maffetone Way Coaching Plan

My Maffetone Way Coaching Plan is best should you’re continuously run down from working towards. That is my most well-liked way whilst training runners such as you and the only I used to hit my very own 1:44 1/2 marathon, plus run my first 50K.

Whether or not you’re a amateur or an intermediate runner, there’s a plan incorporated for you on this one!

Maffetone way (or Low Middle Fee working towards way) will permit you to conquer the consistent fatigue you may well be going through whilst working towards whilst realizing you’ve extra to present.

It’s additionally nice for absolute rookies, as it is going to can help you construct an enduring basis.

Who is that this plan for?

Any person from an absolute amateur to an intermediate runner. That is particularly the suitable plan for you should you’re continuously run down from working towards.

How lengthy is that this plan? And what’s incorporated?

This plan is designed to run any place from 12 to twenty weeks relying for your present operating talents.

Be expecting detailed working towards plans, with the whole lot you wish to have to learn about how you can incorporate velocity workout routines in a MAF program, guidelines for enforcing all of it, or even modules on not unusual problems, frustrations, and how you can continue for them effectively.

👉Checkout my Low Middle Fee Coaching Plans >>

Tricks to Teach Appropriately for a Part Marathon

Now that we’ve lined the entire 1/2 marathon working towards schedules, listed here are some further tricks to you should definitely teach as it should be.

1. Set Reasonable Targets

The very first thing you must take into accout is to set lifelike aims whilst working towards for a half-marathon.

In case you’re solely new to operating, perhaps your function is to complete the race or to run the entire race with out prolonged stroll breaks.

In case you’re an skilled runner, your function may well be to run at a selected tempo and feature an total time you wish to have to complete beneath.

Regardless of what your function is, be lifelike about them in order that they’re achievable and can help you be constant. Don’t overexert your self as this may occasionally result in damage.

Pick out the suitable plan and stick with it, it gained’t be lengthy ahead of you’re assembly your aims!

2. Make a choice the Proper Plan

We’ve already mentioned this intimately above, however the explanation why I’m repeating it this is that it’s completely crucial you select the plan that matches YOU.

Don’t overestimate (or underestimate) your talents – be truthful with your self, so you’ll be able to have an stress-free enjoy that’s injury-free.

Pick out a plan that fits your way of life and is one thing you’ll be motivated to observe.

3. Teach within the Proper Prerequisites

In case you’re signing up for an legit race, Google round and work out when and the place the race will happen. This may increasingly permit you to account for the terrain you’ll be operating on throughout the race, in addition to the elements you’ll be able to be expecting that day.

Up to conceivable, attempt to teach beneath an identical prerequisites so that you’re able for the race. Whilst there nonetheless may well be unexpected climate adjustments and different cases, you’ll be higher ready this fashion!

4. Don’t Forget Leisure Days

Resting is CRUCIAL! Relying at the plan, you’ll undoubtedly have no less than one deliberate relaxation day – don’t skip it. And should you’re drained, take some other time off to relaxation some extra!

Concentrate on your frame, and don’t push your self to the purpose of quitting or affected by an damage.

Resting will permit your frame to heal and construct again more potent.

Wait for that there shall be some muscle fatigue and soreness as you get started doing one thing new. BUT PAIN isn’t like merely feeling sore and you recognize the variation, so don’t stay pushing thru precise ache.

And please, don’t overlook sleep. It’s unfastened and has been confirmed by means of many research to be the most efficient device for bettering efficiency.

suercompensation graph

5. Get the Proper Tools

Whilst you’re beginning off, having the suitable tools is very important as you progress in the course of the more than a few plans. Dressed in the mistaken sneakers can result in damage and now not permit you to observe thru together with your half-marathon dream.

I LOVE speaking tools, which means that there’s a ton I may level to. However expectantly those lend a hand with some of the most important questions that I obtain round tools.

6. Gas Up Appropriately

Fueling for the 1/2 marathon is other than the 10K and other than 26.2. You’ll be able to escape with little to no fueling in working towards for a 10K and might NOT want rather up to you suppose throughout the run for a 1/2 marathon.

It seems that many runners are over-fueling, which results in runners trots.

What turns into actually vital is your diet pre and post-workout. From what sorts of carbohydrates you wish to have, to other guidelines and tips, this is the whole lot you wish to have to gasoline up as it should be:

7. Benefit from the Procedure

And ultimate, however by no means least, benefit from the procedure! You’re going to be a unique (and higher) model of your self by the point you’re finished with the educational and crossing the end line.

It’ll spice up your self belief, and also you’ll total enjoy the a large number of advantages there are to operating.

Have amusing and problem your self each day; be constant and it gained’t be lengthy until you’re crossing the end line of a 1/2 marathon!

BONUS: Street to a PR Collection

You’ve already conquered your first 13.1 and now it’s time to take issues up a notch.

You’ve were given your eyes on a glittery new Non-public Document!

Take a look at all the Street to a PR collection designed to take you from discovering the suitable function thru working towards or even race day logistics of the 1/2 marathon.

Each and every of those parts is vital to knocking off mins to seconds in your perfect race.

Opting for your race tempo >>
Selecting the correct race in your function >>
Growing your working towards plan >>
Energetic Restoration vs Leisure Days >>
Why you wish to have a base development section>>
Safely including velocity paintings >>
Why you wish to have a top week >>
Methods to taper the suitable method >>
Race day technique >>
9 techniques to regulate race day nerves>>
Methods to jump again from a nasty race >>

Part Marathon Pace Coaching

The above guidelines will all can help you succeed in that subsequent function, however those dive particularly into losing your time!

Now not studying? I put my most sensible guidelines on this video!

Need greater than only a plan to print by yourself? How about get entry to to a trainer each and every week to invite questions? And a neighborhood of different runners who’re going thru the entire issues you might be? Checkout the brand new Digital Run Membership for simply $27.99 month.


There’s such a lot to learn about 1/2 marathon working towards that I actually have loads of different articles, however I know the way it’s to get sucked down the rabbit hollow of knowledge. As a substitute, I need you to pick the spaces the place you now want probably the most knowledge!

We will be able to all the time in finding spaces to toughen from higher dynamic heat ups to submit run stretching to our submit run foods.

In case you’ve gotten in the course of the fundamentals of working towards, then begin to bounce in to these spaces and also you’ll see them briefly begin to upload up!

Have extra 1/2 marathon questions?

Let me know so I will be able to dive in and create content material to lend a hand resolution them!

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