The Beginner Half Marathon Training Plan

The Beginner Half Marathon Training Plan PDF

Welcome to your running journey!
We are so excited to be a part of it! 

First off, a huge congrats on committing to this goal! We know with absolute certainty that the time and energy that you invest in it will be well worth it. 

We’ve created this plan as a tool to keep yourself on track to crushing a half marathon. Our ask of you? Celebrate the wins along the way. Enjoy that feeling of being alive as your lungs and legs burn after a tough speed session. Notice the warmth of the sunshine on your skin as you soak up those run-induced endorphins. Enjoy the ride! 

That, and don’t underestimate the value of recovery. If you’re going to ask your body to go faster than it has ever gone before, you better be prepared to give it a chance to adapt, absorb your training and be ready to work when it’s time for the next hard run. We love to say that each run has a purpose, and recovery is no different. Be intentional. Prioritize it. Know that it will serve you well on race day! 

In the following pages, we offer a few tools to help get you started on this journey. We encourage you to continue to refer back to them frequently throughout this training cycle as a tool to keep you inspired, motivated and on track. 

Now, let’s get running! 

The Runner’s Academy Team 

How to get the most out of your plan

Commit to the plan and find a strategy for accountability. Tell a friend. Track completion in a chart. Use social media. Keep a journal. Research suggests that those of us with a specific plan for accountability are 65% more likely to reach their goals! 

  • Organize your weeks. Create a schedule and stick to it. 
  • Do not skip the “small stuff”. It is equally as important as the work itself. Active stretch post run 
  • Keep up with strength work 

We wholeheartedly believe that the best plan in the world will be limited in it’s success if it doesn’t go hand in hand with: 

  1. A positive mindset – Embrace the journey. Call yourself out on negative self-talk. 

Get excited to see what’s possible when you put your heart on the line. This journey isn’t always going to be an easy one, but remember that each step you take is fuel for the next. 

  1. Regular reflection – There is no “one-size-fits-all” recipe for a successful training block. The closest tool that we have is reflection. Why? It allows us to learn what does and doesn’t work beautifully for ourselves. To tune into our training, our bodies and our minds to find our own personal sweet spot. We have included areas to reflect in the training log and encourage you to use them regularly. 
  1. Goals! Set them. Revisit them. Share them. Adapt them. 

Big or small, goals will help you stay focused throughout your training. We’ve included a space below to start to create a few goals that excite you. You’ll notice two types of goals: 

Performance goal – Think completing a distance, nailing a time or qualifying for a big event. 

Process goals – In other words, what do you need to do in order to make that performance goal a reality. Sleep 8 hours a night. Commit to a mobility practice 3 times each week. Nail a 90% completion rate on the plan. While the performance goals get all the glory, the process goals are really the tool to bridge the gap between where you are today and where you are the moment that you realize that performance goal! We love them because you, as an athlete, get full control over them. 

Why do we love process goals so much? They allow us to focus only on what we get to control in the journey to achieving our outcome goal. With a process goal, you get to dictate your commitment, effort and response to every challenge and success. 

List your Goals! 

 GOAL 1: 

  • Performance goal
  • Process goals to help get me there (3)

 GOAL 2: 

  • Performance goal
  • Process goals to help get me there (3)

PACES

Throughout the program, you’ll see us refer to various paces for each run. How do you know what those paces are? Easy!

Use a Pace Calculator 

  • Input the info for your most recent race, no matter the distance. No race? No problem. Do a quick time trial at a given distance (think 5k) and use that time. 
  • Write down your paces. Be sure to give yourself a range 2-3s faster and slower. 
  • Now use those paces in each of the workouts as you progress through the plan! 

 My Paces: 

  • Easy: 
  • High aerobic (10-20s faster than easy):
  • Marathon (MP): 
  • Half marathon (HMP)/tempo: 10k: 
  • 5k: 
  • FAST (interval-repetition): 

Here’s the thing – this plan will only work if it fits into your life. With that in mind, we’ve aimed to create a regular structure, while also building in flexibility for weeks where things are feeling a little cranky or life happens. 

Plan to run up to 3-4 days a week, with each week having: 

  • A higher intensity workout designed to build speed and power. Think speed or hills. 
  • A long run. Remember, this is about time on your feet. Just because you can run fast doesn’t mean that you always should. Go easy here! 
  • Optional easy runs/cross training. There’s no one-size-fits all formula to running your best. We’ve made these optional so that you have a chance to check in with your body, your schedule and what works best for you. If you’re feeling great, we encourage you to take them on. If you need a breather physically or mentally, take it! Your top goal is to be ready to crush it on your next workout. 
  • Strength twice a week. Don’t underestimate the role that strength plays in helping you stay healthy and find your fast! Aim for at least 30 minutes and be as run specific as possible. We’ve got some ideas to get you going in the Resources section. 
  • Mobility once a week. We hope you’re paying some attention to mobility on most days,but we’ve put this one in here to make it non-negotiable once a week. Your body will thank you! 
  • Rest days once a week. Recovery is equally as important in training as the tough workouts. Be intentional! 

What if: 

The days of the week don’t work for me. Can I switch things around? Absolutely! Again, we want this plan to fit into your busy life. A speed session on a Tuesday just doesn’t make sense, don’t hesitate to switch it. That being said, we have designed the plan intentionally. A few guidelines if you need to make a change: 

  • Avoid putting “tough” runs on back to back days. That rest day is non-negotiable. 
  • Aim to stay consistent with what you do on a given day of the week. Of course, life might dictate otherwise on the odd week, but be consistent whenever possible. 

I missed a workout last week. Can I make it up? 

We don’t recommend it! What’s done is done and if you cram too much into a given week, you run the risk of running through fatigue which can hurt both your performance and your ability to avoid injury. Let last week go, all eyes on those upcoming efforts and know that the odd missed workout is not going to make or break your race day. 

Something hurts! Help! 

Deep breaths! First things first, don’t run through pain. The odd “niggle” can serve as a good reminder to pay a little more attention to mobility, run technique and strength work, but we definitely recommend that you seek guidance from a healthcare provider (ideally one who specializes in working with runners) if: 

  • Your pain is >3/10 
  • Gets worse as you run or over the course of multiple runs Lasts >24 hours after a run 
  • Keeps showing up for more than 1-2 weeks Causes you to change your gait pattern 

BASE building

WEEK 1

18km total 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km easy run 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day. What are you doing today to set yourself up for success this week? 
  • Saturday – 8km long run 
  • Sunday – rest day 

Weekly reflection prompt 

I run because… 

Week 2

19km total 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km easy run 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day. Enjoy some downtime! Rest is an important part of training. 
  • Saturday – 9km long run 
  • Sunday – rest day 

Weekly reflection prompt 

What negative messages creep into my brain when negative self talk is taking over? How can I take each of those and spin it into a more positive frame of mind? 

Week 3

20km total 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km easy run + strides
    • Think of these as just little pick ups. Introducing a little turn over to the legs 10x 20s hard + 1mins easy done in the run 
    • *this is NOT a sprint.
    • Work on driving your foot up and pulling it down 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day. What do you need to prioritize in order to have a great long run tomorrow? 
  • Saturday – 10k long run.
    • Keep your pace easy and consistent, finishing strong.
    • Make sure to work on fuelling and call yourself out on any negative self talk! 
    • GOAL: Building that aerobic base and nailing great habits from the start!
  •  Sunday – rest day 

Weekly reflection prompt

Positive Vibes Only! How can I live this in the upcoming week?  

INTRO workouts

Week 4

21km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km fartlek 1km easy.
    • 3km done as 1min hard + 1min easy 1km easy 
    • *this should be done based on effort and the goal is to maintain the same effort throughout 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day.
    • Pro tip: Legs up the wall is recovery gold for runners. Find 5 minutes to make it happen today! 
  • Saturday – 11km long run. Easy pace is fair game! 
    • GOAL: Enjoy the ride! What do you notice about yourself or the world on the run that fills you with wonder today? 
  • Sunday – rest day 

Weekly reflection prompt

What have I been doing to embrace the process? How can I up my game? 

Week 5

22km

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km hills 1km easy.
    • 3km of hill repeats (hard up and easy down continuously) 1km easy.
    • *Hill should ideally be 80-150m long 
    • Goal: to work on run strength and good run technique 
    • think of driving your foot up and pulling it down 
    • be sure to stand tall 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy 
  • Friday – rest day. Gut check – how has your sleep hygiene been recently? 
  • Saturday – 12km long run.
    • You got this! As in previous weeks, aim to end strong! Stick with easy pace, but aim to get down to high aerobic in the end for a strong finish! 
    • PRO TIP: When you start to feel fatigue setting in, focus on form for 1 minute. Repeat at the top of every km 
  • Sunday – rest day 

Weekly reflection prompt 

In training this week, what brought me joy? 

Week 6

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 5km progression workout. 
    • Start at easy run pace. Get a little faster each km.
    • Pro tip: make sure you start easy! 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – optional cross train 30 minutes + strength work
  • Friday – rest day.
    • Find a comfortable, quiet space and take a moment to scan your body. What areas need a little attention today? 
  • Saturday -13km long run. Keep it easy and be sure to end strong! 
    • PRO TIP: Think of what you plan to eat on race day (and the evening before!) and try to mimic the same thing for this run. 
  • Sunday – rest day 

Weekly reflection prompt 

Even if there were no race, I would work hard because… 

WEEK 7

~25km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 6km tempo workout 1k easy. 3x 1km @ tempo pace with 200m easy in between 1.4km 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day. What are you doing today to support you in pursuing your goals? 
  • Saturday – 14km long run 
  • Sunday – rest day 

Weekly reflection prompt

Things I have been doing outside of running itself to support my running…

Building phase Week 8-12

 WEEK 8

~27km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 6km fartlek workout 1k easy. 4km done as 2mins hard + 1min easy 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 6km easy run 
  • Friday – rest day.
    • Consider the negative effect that screen time could be having on your recovery and training in general. Do you need to make any adjustments? See how you feel if you commit to that today and for the rest of the week. 
  • Saturday – 15km long run 
    • All easy pace today. Have you practiced your fueling for race day? Think not just about the run itself, but also dinner the night before and breakfast morning of. 
  • Sunday – rest day 

Weekly reflection prompt

Most runners are infinitely stronger than they ever give themselves credit for. In what ways are you incredibly strong, mentally and physically? 

CHECK IN

You’re halfway through this training plan! Congrats! 

Now is the perfect time for a check in on how you’re progressing. First thing, let’s reflect on how training has been going so far. What have you been crushing? What could use some work? 

Now is a great time to remember those goals you set at the beginning of the training cycle. Are you still excited about them? Do they still serve you? What could you be doing to continue to close the gap between where you are today and where you need to be to achieve those goals? 

Finally, let’s use the box below to set some intentions for the second half of the training cycle. These intentions are meant to help focus your efforts in order to help your goals become a reality. In short, how can you continue to show up for yourself in pursuit of those goals? 

Now back to training! In case you need to hear it, quick reminder to make sure you are embracing the process and having FUN with it! 

YOU GOT THIS! 

Actions I am going to focus on for the rest of the training cycle… 

 WEEK 9

29km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 6km hills workout 1km easy 
  • 3km of hill repeats (hard up/easy down) 
    • at the bottom of the last hill go right in to a 1km tempo 1km easy.
    • Goal: work hard while the legs are burning. 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 7km easy run 
  • Friday – rest day.
    • Recovery is a VERY important part of training. Sleep, nutrition, mobility work, yoga, meditation and treatment are all important parts of recovery.
    • Is there an area where you have untapped potential? 
  • Saturday – 16km long run 
  • Sunday – rest day 

Weekly reflection prompt 

My positive mantras when things get tough are …

 WEEK 10

32km 

  • Monday – optional easy run 4km + strength 
  • Tuesday – 7km tempo workout 1km easy 2x 2km @ tempo pace w/ 500m easy in between 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 4km easy run 
  • Friday – rest day 
    • Tomorrow you have a long run workout. Get excited and be sure to be practicing race day routines so that you head into race day with all kinds of confidence! 
  • Saturday – 17km long run.
    • Make sure to work on fueling routine and those positive mantras. 
    • *If you’re feeling good do up to 8km at high aerobic, otherwise, all easy ! 
  • Sunday – rest day 

Weekly reflection prompt

List three things you are proud of this training cycle so far.

WEEK 11

35km 

  • Monday – optional easy run 4km + strength 
  • Tuesday – 7km progression workout 1km easy 5km done as progression, get a little faster each kilometer 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 6km easy run 
  • Friday – rest day.
    • Embrace the rest day. What can you do today to set yourself up for success on the long run tomorrow? 
  • Saturday – 18km long run 
  • Sunday – rest day 

Weekly reflection prompt 

What would you like to tell yourself as you toe the line on race day? Thinking of those encouraging words long before the nerves set in can help build confidence as those positive vibes become your truth. 

WEEK 12: Down week 

23km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 7km fartlek workout 1km easy. 5km done as: 
    • 3mins @ tempo pace + 1min easy 
    • 2mins @ 10km pace + 1min easy 1min @ 5km pace + 2mins easy 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 5km easy run 
  • Friday – rest day.
    • What are you doing today to help you reach those goals? Remember rest and recovery are VERY important parts of training 
  • Saturday – 11km long run Enjoy the long run! All easy pace today. 
  • Sunday – rest day 

Weekly reflection prompt

Where have you thrived in your recent tough workouts? 

CHECK IN

You’re halfway through this training plan! Congrats! 

Now is the perfect time for a check in on how you’re progressing. First thing, let’s reflect on how training has been going so far. What have you been crushing? What could use some work? 

Now is a great time to remember those goals you set at the beginning of the training cycle. Are you still excited about them? Do they still serve you? What could you be doing to continue to close the gap between where you are today and where you need to be to achieve those goals? 

Finally, let’s use the box below to set some intentions for the second half of the training cycle. These intentions are meant to help focus your efforts in order to help your goals become a reality. In short, how can you continue to show up for yourself in pursuit of those goals? 

Now back to training! In case you need to hear it, quick reminder to make sure you are embracing the process and having FUN with it! 

YOU GOT THIS! 

Actions I am going to focus on for the rest of the training cycle… 

Weekly reflection prompt

Where have you thrived in your recent tough workouts? 

Peak, Race, and Taper

WEEK 13: Peak week 

40km 

  • Monday – optional 5km easy run + strength 
  • Tuesday – 8km Hill + tempo workout 1km easy 
    • 4km of hill repeats (hard up/easy down) at the bottom of the last hill go right in to a 2km @ tempo pace 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 7km easy run 
  • Friday – rest day.
    • Enjoy the day off! We highly recommend setting aside a few moments for some gentle yoga, meditation or visualization 
  • Saturday – 20km long run.
    • So exciting be sure to keep it positive vibes only. Aim to keep the pace easy and consistent. Use this as an opportunity to practice your race day routine. 
  • Sunday – rest day 

Weekly reflection prompt

What are your areas of opportunity from your recent tough workouts? 

 WEEK 14: PEAK week 

43.4km 

  • Monday – optional 5km easy run + strength 
  • Tuesday – 9.4km interval workout 1km warm up @ easy pace 
    • 1km @ tempo pace + 800m @ 5k pace + 1km @ tempo pace + 400m @ fast pace + 
    • 1km @ tempo pace + 200m fast pace + 1km @ tempo pace 2:00 rest after each interval 
    • 1km cool down @ easy pace 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 8km easy run 
  • Friday – rest day.
    • Enjoy the day off! How has your hydration been lately? What about nutrition? 
  • Saturday – 21km long run.
    • LONGEST long run… YOU. GOT. THIS. Think of this as your dress rehearsal for race day. DO NOT race this! Keep the pace easy BUT if you are feeling good in the last 5km you can pick up the pace.
    •  GOAL = end strong + positive 
  • Sunday – rest day 

Weekly reflection prompt

Imagine a good friend or training partner giving you a pep talk before your race. What would they say? 

WEEK 15: TAPER 

24.2km 

  • Monday – optional cross train 30 minutes + strength work 
  • Tuesday – 6km interval workout 
    • 1km easy 
    • 1 mile @ tempo pace 1200m @ 10km pace 800m @ 10km pace 400m @ 5km pace 200m @ FAST pace 
    • 2:00 rest between each interval 1km easy 
  • Wednesday – optional cross train 30 minutes + strength work 
  • Thursday – 6km easy run 
  • Friday – rest day.
    • What have been three big recovery wins for you over your time as a runner? How can you put those things into practice today? 
  • Saturday – 12km long run.
    • Enjoy the run! IF feeling good do a few pick ups in the second half: 10x 20s hard + 20s easy. Otherwise, all easy pace today. Work on good running form picking feet up and standing tall.
  • Sunday – rest day 

Weekly reflection prompt

What have you been doing to set yourself up for success on long runs that you can implement on race day? 

RACE PLAN

Time to start planning the big day! 

“Failing to prepare is preparing to fail” 

-John Wooden 

With race day right around the corner, it’s time to start thinking through the details. 

Remember that you want to control what you can and be ready to respond to anything else that may come your way. This is the best way to set yourself up for success and to be able to put all that hard work into action! 

Guess what?! It WILL get tough on race day! Often times runners assume that since the training is done, the race will be easy. If race day is easy, you are doing yourself and your training an absolute injustice! The reason we train hard is so that we can fight through the tough parts come race day. 

Start thinking now about how you will respond when that voice pipes up to tell you that you aren’t strong enough on race day. It can be as simple as ‘You got this’. 

If you haven’t already, we recommend planning race day out as much as feels helpful to you and doing so well in advance. A few things to consider: 

  • When/where do you have to pick up your bib? 
  • What does the weather look like? Reminder, do not obsess over this as you cannot control it. We simply want you to consider how you will respond to 
  • whatever Mother Nature throws your way. 
  • What are you going to wear? 
  • What does your race day morning look like? What is your pre race meal? 
  • How are you getting to the race? 

WEEK 16: TAPER 

36km 

  • Monday – REST DAY + light activations 
  • Tuesday – 6km interval workout 1k warm up @ easy pace 
    • 1k @ tempo pace 
    • 4x 400m ‘light & quick’ 1k @ tempo pace 
    • w/ 60s rest between everything 1k cool down @ easy pace 
  • Wednesday – optional cross train 30 minutes + strength work OR can take today off in order to rest up for the big day! 
  • Thursday – 5km easy + strides 
    • 10x 20s stride + 20s easy 
    • Reflect on all of your hard work, visualize race day and positive vibes only! Friday – rest day 
    • Enjoy the day off! If possible, try to get all last minute details taken care of today, including picking up your race kit. 
  • Saturday – Shakeout 
    • 3-5k @ easy pace 
    • 6x 20s strides 
    • Go through run drills and active mobility, then REST UP!!! 
  • Sunday – RACE DAY 

TODAY IS THE DAY! You got this! 

Remember to think of this as a celebration of all of your hard work. You are strong. You are ready. Got get it! 

Weekly reflection prompt 

“I have been fair in evaluating my performance”. In what ways is that true or not true for you? 

 CONGRATS!!! 

We are so proud of you and you should be too! 

Be sure to take some time to reflect both on your race and your training cycle as a whole. 

Whether you had the race of your life, or you walked away dreaming of more, remember that each step we take is fuel for the next. By reflecting on your racing and training, you’ll be better able to find your personal sweet spot, building greater confidence in your ability to succeed with each new opportunity. 

Finally, as always, don’t forget to consider the process. While race day is important, this journey is not defined by the outcome of that single outing. Think big picture, zoom in on details, and be honest with yourself along the way. 

A few prompts to get you started:

  • Where was I tremendous? 
  • Where do I have the opportunity to grow? Am I evaluating my performance fairly? 
  • What can I learn from this experience? 
  • What wins did I have throughout this process? 
  • How was I able to turn setbacks into opportunities? How could I do so better in future? 
  • What am I excited about right now? 

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