13.1 Training Plans

Select a training plan level from below to read the details.  When you decide which plan you want to start, select the “DOWNLOAD THE PLAN” link. I wish you luck with your training and racing!

Select a plan from below to view more details:

Are you ready to run your first half marathon?  The Beginner Half Marathon training plan is perfect plan for first-time half marathoners and those looking to gradually increase their mileage.

This training plan is 12-weeks in length.  You start with a 4-mile long run in week 1 and progress to a 12-mile long run in week 10.   The focus throughout the plan is on a strategic combination of easy runs, long-distance runs, rest days, and cross-training.  With this approach, your body will have time to adapt to the increases in running each week and properly prepare you to finish the 13.1-mile race.

The 13.1 beginner program includes two optional cross-training workouts per week.  These cross-training sessions allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.

Individuals will want to choose this half marathon training plan if they have been running 3 to 4 times per week for 40 to 50-minutes each time for at least the last six months.  If you are currently running less, that is okay!  Consider starting with a 10K Training Program and building your fitness up to take on this 13.1 training plan plan.

The Intermediate Half Marathon training plan is a slight increase in mileage and number of runs per week from the beginner 13.1 program.  For the Intermediate plan, you will run four (4) times per week with a focus on longer long runs and speed/tempo workouts.

This 13.1 plan is 12-weeks in length.  You start with a 7-mile long run in week 1 and progress to a 14-mile long run in week 10.  The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance.  Ending with a long run over the 13.1 distance will give you extra confidence come race day!

Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time.  As the plan progresses, the total running time and intensity of each session will increase.

The half marathon plan includes optional, but highly recommended, cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individual will want to choose this Intermediate Half Marathon training plan if they have been running 3 to 5 times per week for 45 to 60-minutes each time for at least one year.  It is recommended that you have completed at least one half marathon or several 10K races in the past year.  If you are running less, that is okay!  Consider starting with the Beginner Half Marathon program and building your fitness up to the level of this 131. training plan.

The Advanced Half Marathon training plan is similar to the Intermediate 13.1 training plan, except that you begin with a 9-mile long run in week 1 and progress to a 16-mile long run in week 10.  This plan includes 5 to 6 runs per week with a focus on long runs, speed workouts, tempo runs, race pace workouts, and cross-training sessions.  The goal of this Advanced Half Marathon plan is to improve your 13.1-mile finish times and performance!

Speed workouts are meant to improve performance by focusing on a faster pace and efficiency.  Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time.  As the plan progresses, the total running time and intensity of each session will increase.

The Advanced 13.1 training plan includes weekly cross-training workouts.  These cross-training workouts allow you to incorporate other activities you enjoy with this training plan.  Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting.  With the goal on improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals who consider themselves seasoned half marathon or 10K runners will want to choose this training plan to improve finish times.  You should be running 4 to 6 times per week for 45 to 90-minutes each time for at least one year.  It is recommended that you have completed at least one half marathon or several 10K races in the past year.  If you are running less, that is okay!  Consider starting with the Intermediate Half training plan and building your fitness up to the level of this Advanced Half Marathon program.

If you want to download all the Half Marathon training plans, please click here or select the button below. You will be able to download a .zip file of all plans.

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