Beginner Half Marathon Plan Training Plan

This 16-week half marathon training plan is perfect for beginners who are new to longer distances but have some running experience (comfortably running 2-3 miles, 2-3 times per week). The program gradually increases mileage and introduces structured workouts while prioritizing injury prevention, consistent progress, and building confidence. Plan Features: Weekly Structure: 3-4 running days per week with a mix of easy runs, a gradually increasing long run, and optional cross-training days. Long Runs: Start with manageable distances and gradually build to 10 miles by Week 14, helping you develop the endurance needed to complete a half marathon. Run/Walk Approach: Includes the option to incorporate walk breaks, especially in the early weeks, to ease the transition into longer distances. Cross-Training and Strength: Incorporate low-impact cross-training like cycling or swimming to improve fitness while reducing injury risk. Strength and mobility exercises are encouraged for overall conditioning. Tapering: The final 2 weeks include reduced mileage to allow your body to recover and prepare for race day. How to Use: This plan is designed for beginners who are comfortable running a few miles but may be tackling their first half marathon. Each week gradually increases distance and intensity while allowing for plenty of recovery. Consistency is key, but always listen to your body and adjust as needed. Breakdown by Phase: Weeks 1-4: Getting Started - Establish a routine with short, easy runs and build confidence with comfortable long runs. Weeks 5-8: Building Endurance - Gradual mileage increases and longer weekend runs build stamina while maintaining easy, manageable paces. Weeks 9-12: Gaining Strength - Introduce longer runs with brief goal-pace segments and optional cross-training to boost fitness. Weeks 13-16: Taper & Prepare - Scale back distance while focusing on staying fresh and ready for race day.