Half-Marathon Training Plan

I’m officially training for my next half-marathon.

And I haven’t been this out of shape in a long time.

So it should be fun 🙂

Thank goodness I have the support for TBL Run Club that just kicked off this week. If you haven’t joined yet, come sign up. Our facebook group is up and running and I’ve already sent out a juicy email with training tips, a training journal and the half-marathon training plan that I’ll share with you here today.

I have 14 weeks until race day.

Since you may have more or less than 14 weeks I ‘ve simply listed it out so you can use the information for your own reference and adjust it for your own calendar.

I created a plan that requires on 3 days of running because realistically that’s all I have time for. If I am able to squeeze in an extra run during the week I consider it a bonus.

I plan to run Tuesdays and Thursdays during the week and will do my long run on either Saturday or Sunday depending on my schedule.

This plan includes 1 day of interval/speed work because I love runs that give me the most bang for my buck and these certainly do. I have a trail with challenging hills nearby too so I may throw that in on a Tuesday from time to time.

14 Week Half-Marathon Training Plan 

Week 1

20 minute fartlek

3 miles

long run: 4 miles

Week 2

20 minute tempo

3 miles

long run: 4.5 miles

Week 3

30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)

3 miles

long run: 5 miles

Week 4

30 minute fartlek

3 miles

long run: 5 miles

Week 5

30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)

3 miles

long run: 6 miles

Week 6

25 minute tempo (warm 10, tempo pace, cool 10)

3.5 miles

long run: 7 miles

Week 7

35 minute fartlek

3.5 miles

long run: 7.5 miles

Week 8

40 minute tempo (10 warm, tempo pace, 10 cool)

4 miles

long run: 8 miles

Week 9

30 minute interval (warm, 2 min. hard, 2 min. recover (repeat, cool)

4 miles

long run: 9 miles

Week 10

40 minute tempo (10 warm, tempo pace, 10 cool)

4 miles

long run: 10 miles

Week 11

40 minute fartlek

5 miles

long run: 9 miles

Week 12

45 minute tempo (10 warm, tempo pace, 10 cool)

5 miles

long run: 11 miles

Week 13

45 minute fartlek, interval or tempo – my choice!

3 miles

long run: 7-8 miles

Week 14 (race week)

3-4 miles easy

easy jog when I arrive in California

RACE DAY!

(loosely base on plans from Runner’s World, Women’s Health and Carrots’N’Cake)

If you’ve been thinking about running I can’t stress enough how fun & helpful Run Club is.

Are you training for a race? I’d love to hear how your training is going!

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2 Comments
  1. Danielle 6 years ago

    Thanks for sharing this! I am currently training for a 10 km and loosely following a training plan. I will put this on my to do list next!

  2. […] had set this goal for myself when I was pregnant and while the training wasn’t easy, it feels so good to have accomplished what I set out to […]

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