10-Week Training Plan
This 10-week training schedule is designed to help you successfully complete a half marathon.
The plan assumes you are currently able to run approximately three miles, three to four times per week.
The Long Run Is Key
Feel free to rotate the training days to fit your schedule. The most important part of the program is completing your weekly long run.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday LONG RUN |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 Miles | 3 Miles | 3 Miles | Rest | 3 Miles | 4 Miles |
| 2 | Rest | 3 Miles | 3 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
| 3 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 5 Miles |
| 4 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 6 Miles |
| 5 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 7 Miles |
| 6 | Rest | 3 Miles | 4 Miles | 3 Miles | Rest | 3 Miles | 8 Miles |
| 7 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 9 Miles |
| 8 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 10 Miles |
| 9 | Rest | 3 Miles | 5 Miles | 3 Miles | Rest | 3 Miles | 6 Miles |
| 10 | Rest | 3 Miles | Rest | RACE DAY | Rest | 3 Miles | 3 Miles |
Download and Print the Half Marathon Training Schedule
Half Marathon Race Day Tips
Don’t worry that your longest training run is 10 miles. Race-day excitement, proper pacing and your training will help carry you through 13.1 miles. Keep these important points in mind as race day approaches.
1
Don’t Start Too Fast
One of the best ways to have a successful half marathon is to run an even pace. Start conservatively and run close to the pace you used during your long training runs.
2
Wear Shoes You’ve Trained In
Wear the same shoes you’ve used for your long runs. Don’t race in a brand-new pair unless you’ve had enough time to comfortably complete several training runs in them.
3
Stay Hydrated
Pay attention to hydration before, during and after the race. Follow the hydration routine that worked well for you during training and take advantage of course hydration stations as needed.
4
Nothing New on Race Day
Race day isn’t the time to experiment. Stick with the foods, drinks, clothing and gear you’ve already tested during your long training runs.
5
Give Yourself Plenty of Time
Get up early and allow plenty of time to eat, get dressed, travel to the race, park and reach the starting line without feeling rushed.
6
Line Up Appropriately
Position yourself near runners expecting to run a similar pace. Starting too close to the front can encourage you to go out faster than planned.
7
Rest Before Race Day
Avoid excessive training or strenuous physical activity during the final few days before your half marathon. Give your body a chance to recover so you arrive at the starting line rested and ready.
You’re Ready for 13.1
Trust your training, control your pace and enjoy the experience.