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 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