2009 Runner's World Half-Marathon Plan for Beginners
14 weeks - $24.99
Total Miles: 305
Total Miles: 305
This 14-week plan was designed by the experts at Runner’s World for beginners who have at least a year of experience running on a regular basis and log an average of 15 to 20 miles per week. Each week includes three days of rest, three days of shorter runs, and one long run, which starts at six miles, builds gradually, and peaks at 10 miles to give you the endurance you need to get comfortable running for two hours at a time. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
REST - Week 1
Welcome to week one of Runner's World's half-marathon training plan for beginners. Whether you're just trying to cover 13.1 miles for the first time, or you consider this a stepping stone to bigger things, this 14-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. Each week you'll have three short runs during the week, three rest days, and one long run on the weekend. Your training program kicks off with a rest day. Mondays are always reserved for rest so you can recover from your long run and save your energy for the week ahead. Ideally, you won't exercise at all on these days. But if you can't just kick back, it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy. Your first long run, on Sunday, is six miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Welcome to week one of Runner's World's half-marathon training plan for beginners. Whether you're just trying to cover 13.1 miles for the first time, or you consider this a stepping stone to bigger things, this 14-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. Each week you'll have three short runs during the week, three rest days, and one long run on the weekend. Your training program kicks off with a rest day. Mondays are always reserved for rest so you can recover from your long run and save your energy for the week ahead. Ideally, you won't exercise at all on these days. But if you can't just kick back, it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy. Your first long run, on Sunday, is six miles. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #2
4 MILES EASY
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Day #3
4 MILES EASY
Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Day #4
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #5
4 MILES EASY
Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.
Day #6
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Day #7
6 MILES LSD
Today is your first long run. Since you'll be running farther, you can go out even slower than you usually do. On your long runs, your goal is just to complete the distance. If you have to walk, that's fine. As long as you cover the distance, today's workout is a success. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Today is your first long run. Since you'll be running farther, you can go out even slower than you usually do. On your long runs, your goal is just to complete the distance. If you have to walk, that's fine. As long as you cover the distance, today's workout is a success. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #8
REST - Week 2
This is week two of training. Race day is 12 weeks away. This week you'll follow the same pattern: three shorter runs and three rest days. Your long run will be seven miles. Focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
This is week two of training. Race day is 12 weeks away. This week you'll follow the same pattern: three shorter runs and three rest days. Your long run will be seven miles. Focus on establishing a running routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to run, and find a variety of safe, traffic-free, and convenient routes that you can take on a regular basis. Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming. LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.
Day #9
4 MILES EASY
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.
Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.