Runner's World Half-Marathon Plan for Beginners - 10 Weeks
10 weeks - $24.99
Total Miles: 185
Total Miles: 185
This 10-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 who log an average of 15 to 20 miles per week. Each week includes three days of rest, three or four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 10 miles. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong. 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:
Workout #1 : Day Off
Week 1 REST/XT
Welcome to week one of Runner’s World’s Half-Marathon Plan for beginners. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. In most weeks throughout the program, you’ll have three short runs, three days for rest or cross-training, and one long, slow distance (LSD) run to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build endurance and stave off burnout. You’ll log some miles faster than your normal pace--at what’s designated as half-marathon pace (HMP)--to build your stamina and keep you strong in the later stages of the race. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. If you want to run more miles than the program prescribes, do it on an easy day. Don’t extend any run by more than one or two miles, and don’t add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of Runner’s World’s Half-Marathon Plan for beginners. Each Monday, you’ll get a note describing your training for the week ahead. And every day, you’ll receive an e-mail reminding you about your workout, plus tips on training, nutrition, and injury prevention. In most weeks throughout the program, you’ll have three short runs, three days for rest or cross-training, and one long, slow distance (LSD) run to help you develop the endurance you’ll need to cover 13.1 miles. You’ll also have the option of cross-training (XT), which will help you build endurance and stave off burnout. You’ll log some miles faster than your normal pace--at what’s designated as half-marathon pace (HMP)--to build your stamina and keep you strong in the later stages of the race. Your training kicks off with a rest day. Mondays are always reserved for rest so you can recover from the previous week. If you want to run more miles than the program prescribes, do it on an easy day. Don’t extend any run by more than one or two miles, and don’t add miles on Saturday (the day before your long run). Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
2 MILES
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
Run at a comfortable pace, easy enough that you can hold a conversation. If you're huffing and puffing, you're going too fast. Don't worry about your speed. Just focus on covering the distance.
Workout #3 : Day Off
REST/XT
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Ideally, you won't exercise at all on these days. But it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy.
Workout #4 : Run
4 MILES
Be sure to sandwich each run with a warmup and cooldown of five to 10 minutes of walking and easy jogging, even on days that call for short, easy runs. Doing so will help you feel more comfortable on the run and will help prevent injuries such as muscle pulls.
Be sure to sandwich each run with a warmup and cooldown of five to 10 minutes of walking and easy jogging, even on days that call for short, easy runs. Doing so will help you feel more comfortable on the run and will help prevent injuries such as muscle pulls.
Workout #5 : Day Off
REST/XT
On easy days, you can cross-train with an activity such as cycling or using an elliptical trainer. Put in a sustained aerobic effort for the same amount of time you'd spend on the day's mileage.
On easy days, you can cross-train with an activity such as cycling or using an elliptical trainer. Put in a sustained aerobic effort for the same amount of time you'd spend on the day's mileage.
Workout #6 : Run
2 MILES
A well-kept training log can help keep you motivated and injury free. Take notes on how you feel on the run, how long you ran, where you went, and what the weather was like. Seeing all the miles add up can keep you motivated when the going gets tough. And if you keep track of aches and pains, you can nip them in the bud before they become full-blown injuries.
A well-kept training log can help keep you motivated and injury free. Take notes on how you feel on the run, how long you ran, where you went, and what the weather was like. Seeing all the miles add up can keep you motivated when the going gets tough. And if you keep track of aches and pains, you can nip them in the bud before they become full-blown injuries.
Workout #7 : Run
5 MILES LSD
Today is your first long, slow distance (LSD) run. Since you'll be running farther, you can go out slower than you usually do. On these days your goal is just to cover the distance. ******************************* Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Today is your first long, slow distance (LSD) run. Since you'll be running farther, you can go out slower than you usually do. On these days your goal is just to cover the distance. ******************************* Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #8 : Day Off
Week 2 REST/XT
This is week two of training. After this week, race day will be eight weeks away. You'll follow the same pattern as last week, with three short runs and three days of rest. Your long run will bump up to six 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 for running, and find a variety of safe, traffic-free routes that you can take on a regular basis. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. After this week, race day will be eight weeks away. You'll follow the same pattern as last week, with three short runs and three days of rest. Your long run will bump up to six 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 for running, and find a variety of safe, traffic-free routes that you can take on a regular basis. Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
2 MILES
The important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could go forever.
The important factor in easy runs is how you feel. These runs should feel smooth and comfortable, as if you could go forever.