The Newbie Half Marathon Training Plan

The Newbie Half Marathon Training Plan

marathon runners

Training Plan Overview

The Newbie Run Half Marathon Training Program is a very popular program for first-time half marathoners and those who are currently running 3-4 times per week for 3-4 miles. The 14-week program starts with three running workouts of 30-40 minutes and gradually progresses to three running workouts of 30-50 minutes, and one long workout from 4-10 miles. The program also includes two optional cross-training workouts and rest days. Cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity that is not running. This program is geared to first-timer half marathoners and gradually builds in mileage allowing your body to adapt to the new distances week to week. The Newbie Run Half Marathon Training Program is best suited for those who have been running at least three times per week for 30-40 minutes for at least 6 months.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Run
30 mins

Cross-Training
40 mins

Run
35 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
4 miles

Rest Day

Week 2

Run
30 mins

Cross-Training
40 mins

Run
35 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
4 miles

Rest Day

Week 3

Run
30 mins

Cross-Training
40 mins

Run
35 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
5 miles

Rest Day

Week 4

Run
35 mins

Cross-Training
40 mins

Run
40 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
4 miles

Rest Day

Week 5

Run
35 mins

Cross-Training
40 mins

Run
40 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
6 miles

Rest Day

Week 6

Run
40 mins

Cross-Training
40 mins

Run
40 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
7 miles

Rest Day

Week 7

Run
40 mins

Cross-Training
40 mins

Run
45 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
8 miles

Rest Day

Week 8

Run
40 mins

Cross-Training
40 mins

Run
45 mins

Cross-Training
40 mins

Run
30 mins

Run-Endurance
6 miles

Rest Day

Week 9

Run
40 mins

Cross-Training
40 mins

Run
50 mins

Cross-Training
40 mins

Run
30 mins

Run-Endurance
9 miles

Rest Day

Week 10

Run
45 mins

Cross-Training
40 mins

Run
50 mins

Cross-Training
40 mins

Rest Day

Run-Endurance
6 miles

Rest Day

Week 11

Run
45 mins

Cross-Training
40 mins

Run
50 mins

Cross-Training
40 mins

Run
30 mins

Run-Endurance
10 miles

Rest Day

Week 12

Run
45 mins

Cross-Training
40 mins

Run
50 mins

Cross-Training
40 mins

Run
30 mins

Run-Endurance
8 miles

Rest Day

Week 13

Run
45 mins

Cross-Training
40 mins

Run
45 mins

Cross-Training
30 mins

Rest Day

Run-Endurance
6 miles

Rest Day

Week 14

Run
40 mins

Rest Day

Run
30 mins

Rest Day

Run
20 mins

Rest Day

Race Day!
13.1 miles