The Newbie Half Marathon Training Plan
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 |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 2 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 3 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 4 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 5 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 6 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 7 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 8 |
Run |
Cross-Training |
Run |
Cross-Training |
Run |
Run-Endurance |
Rest Day |
Week 9 |
Run |
Cross-Training |
Run |
Cross-Training |
Run |
Run-Endurance |
Rest Day |
Week 10 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 11 |
Run |
Cross-Training |
Run |
Cross-Training |
Run |
Run-Endurance |
Rest Day |
Week 12 |
Run |
Cross-Training |
Run |
Cross-Training |
Run |
Run-Endurance |
Rest Day |
Week 13 |
Run |
Cross-Training |
Run |
Cross-Training |
Rest Day |
Run-Endurance |
Rest Day |
Week 14 |
Run |
Rest Day |
Run |
Rest Day |
Run |
Rest Day |
Race Day! |