Half-Marathon Training Plan
Basic Half-Marathon Training
If this is your first time training for a half-marathon, getting started can seem overwhelming. You may think, "If I only run 2x/week now, can I really run a half-marathon in December?" The answer is yes!
Below is a template that will lead beginners through a 12-week training program (just in time for the Pomona Holiday Half!) We recommend basing your weekly schedule around which day you can reliably do your Day 7 long runs. For instance, if Sundays will be the day you can get outside for your longer runs, you will want to make Monday your Day 1. If Tuesdays are you day off when you'll be able to do long runs, make Wednesday your Day 1.
Endurance training is a recipe with many ingredients - your training plan is only one of them. You'll also need consistency, patience, proper rest and recovery, solid nutrition, and a sense of humor. But we know that you can do it.
STRIDE wants to help you succeed at whatever goal or race you have coming up. Do you have training questions? Email Leanne. Do you want to find out about our half-marathon packages, that include your race entry? Email Katie. Need someone to run with you outside? Get in touch with Andy.
Keep putting one foot in front of the other and know that we've got your back.
Easy Run: Less than 45 minutes at a relatively comfortable pace
Cross-train: When we're talking about training for a half-marathon, "cross-training" ONLY refers to other activities that train the same muscles and systems we need for running. Anything outside of this definition is "supplemental training". Examples of cross-training for running are hiking, elliptical, underwater running, swimming, and cross-country skiing. Yoga and Pilates are supplemental activities.
Rest Day: Rest days mean...rest. Your muscles get stronger during the repair and recovery process. If you never take a day off from training, your body can not improve. You're still allowed to take walks and get out of bed - but no, you can't do a 90-minute HIIT class on your rest day.
Long Run: This is self-explanatory but let's talk about pace. Your long runs should be done at your "conversation pace" or your low-to-mid-level 2 pace. This is endurance training, so take it easy on your speed and last for the long haul.
If you're really short on time, you can break your long run into 2 runs during Day 7 (4 miles in the morning, 4 miles after dinner.) However, it's good practice to get used to these distances as you prepare. There are no shortcuts around the long run!