Choose Your Half Marathon Goal
Whether you're running your first half or chasing a PR, having a structured plan is essential for success.
Beginner Plan (12 Weeks)
Goal: Finish strong
Weekly mileage: 15-25 miles
Key workouts: 3 runs per week
*Sample Week (Week 6):*
Plan Philosophy: Build gradually, prioritize consistency over intensity.
Intermediate Plan (12 Weeks)
Goal: Improve on previous time
Weekly mileage: 25-35 miles
Key workouts: 4-5 runs per week
*Sample Week (Week 6):*
Plan Philosophy: Strategic speed work combined with solid base building.
Advanced Plan (14 Weeks)
Goal: Set a PR
Weekly mileage: 35-50 miles
Key workouts: 5-6 runs per week
*Sample Week (Week 6):*
Plan Philosophy: High volume with targeted workouts for race-specific fitness.
Race Week Taper
7 days out: Last long run (8-10 miles, easy)
5 days out: Short speed session (4 x 400m)
3 days out: Easy shake-out run (3 miles)
2 days out: Rest or very easy 2 miles
1 day out: Complete rest
Race day: Trust your training!
Nutrition Tips
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