Rock 'n' Roll Half Marathon Training Plans
Select one of the specific plans below or view all half marathon training plans. All plans can be imported directly into your TrainingPeaks workout calendar to analyze and track your progress as race day approaches.
Don’t have an account yet? Sign up for a free Basic Athlete Account.
click plan name for plan description
PLUS Hal Higdon's 1/2 Marathon: Advanced: This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training. For more information, visit my website at halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Novice 1: The Novice 1 Half Marathon Training Program is designed for beginning runners who want to prepare for their first 13.1-mile race. If you have run several half or full marathons before, you might want to take a look at my Novice 2 half marathon program. Each day I will send you emails telling you how to train. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
PLUS Hal Higdon's 1/2 Marathon: Walking: This is a program designed especially for walkers training for the half marathon (13.1 miles). If you plan to run the half marathon rather than walk, check out one of my other programs at this distance designed for runners. You will receive daily emails telling you how to train and offering tips on that training. For additional information on how to walk a half marathon, visit my website: halhigdon.com.
Get ready for your first, second or third half marathon with this training plan designed to improve your running endurance, strength and overall fitness!
Before starting this or any serious training plan, please consult with your personal physician. Also, it is recommended that you create a solid base of running fitness prior to starting this plan, including the ability to run for at least 5 miles (or 45 minutes) at a steady, continuous pace without stopping.
Based on using Heart rate to measure intensity, this plan will build your aerobic base and endurance and ideally suited to anyone new to the half marathon distance. Some speed and pace training is included in this plan, but more might be required for advanced runners in the next phase of development.
To accurately gauge your intensity, it is recommended that users of this plan acquire a fitness test in order to determine training zones. Here's a chart for calculating your zones, http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
The progression used in this 10-Week plan is gradual, peaking at a long run of around 12 miles (1hr 45 minutes) along with 4-5 run workouts per week. It also includes suggestions for crosstraining and several 'Wildcard' days in which you can choose your own favorite workout.
By following this effective program, you'll discover that you'll shape up, lean down and be well prepared to run a fast and satisfying half marathon!
For a variety of training tips, including several strength development and stretching, go here http://www.coachtroy.com/public/department99.cfm
Join our Team. Become a member of Spinervals.com for discounts, free training plans and more!
http://www.spinervals.com/public/10.cfm
To learn about our Runervals Treadmill Training Videos, go here http://www.spinervals.com/products/department10.cfm
Our Facebook Page: https://www.facebook.com/pages/Spinervals/73601041554
Good luck and train smart,
Coach Troy Jacobson
www.coachtroy.com
Before starting this or any serious training plan, please consult with your personal physician. Also, it is recommended that you create a solid base of running fitness prior to starting this plan, including the ability to run for at least 5 miles (or 45 minutes) at a steady, continuous pace without stopping.
Based on using Heart rate to measure intensity, this plan will build your aerobic base and endurance and ideally suited to anyone new to the half marathon distance. Some speed and pace training is included in this plan, but more might be required for advanced runners in the next phase of development.
To accurately gauge your intensity, it is recommended that users of this plan acquire a fitness test in order to determine training zones. Here's a chart for calculating your zones, http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
The progression used in this 10-Week plan is gradual, peaking at a long run of around 12 miles (1hr 45 minutes) along with 4-5 run workouts per week. It also includes suggestions for crosstraining and several 'Wildcard' days in which you can choose your own favorite workout.
By following this effective program, you'll discover that you'll shape up, lean down and be well prepared to run a fast and satisfying half marathon!
For a variety of training tips, including several strength development and stretching, go here http://www.coachtroy.com/public/department99.cfm
Join our Team. Become a member of Spinervals.com for discounts, free training plans and more!
http://www.spinervals.com/public/10.cfm
To learn about our Runervals Treadmill Training Videos, go here http://www.spinervals.com/products/department10.cfm
Our Facebook Page: https://www.facebook.com/pages/Spinervals/73601041554
Good luck and train smart,
Coach Troy Jacobson
www.coachtroy.com
It’s useful to have experience at the shorter distances before you make this leap. A few 5Ks and 10Ks will give you the experience and confidence to move to the half marathon. How will you know when you are ready? If you’ve followed my 10K plan, you should be good to go, and many of the workouts will be familiar. Otherwise, have a look at the first week of this plan. If the first week looks totally doable, or even easier or shorter than what you’ve been doing, you’re probably ready. If it makes you flinch, start with the 5K or 10K plans.
Welcome to Outside's Half Marathon Training Plan for advanced runners. This 12-week plan by Coach Matt Ebersole, owner of Indianapolis-based Personal Fitness Training, is designed for runners who have already competed in a 20K or half marathon and are looking to kick their training up a notch to aim for a PR.
If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
