Half Marathon - Level 1 (Beginner) Training Plan

This program is designed for runners looking to complete their first half marathon without a specific time goal in mind. It's ideal for those with some previous running experience, able to comfortably run 3-4 miles at an easy pace. This plan provides a structured approach to gradually build up the necessary mileage and endurance to successfully complete the half marathon distance on race day. It's perfect for new half marathoners who want to stay injury-free while following a manageable progression. We recommend that runners take 1-2 weeks off from running before starting this plan to ensure they're fully rested and ready to begin building mileage without risking injury or burnout. This plan does not include interval or long run workouts but focuses on steady, consistent running and recovery. There are cross-training days included to enhance overall fitness and reduce the risk of injury. Note: It’s important that runners have access to cross-training equipment such as a bike, elliptical, or pool. If these aren’t available, cross-training can be substituted with a brisk walk of the same duration. Plan Details: Duration: 16 weeks Taper: 2 weeks leading up to race day Longest Run: 11 miles Mileage Range: 7 miles + 60 minutes of cross-training to 22 miles + 80 minutes of cross-training Weekly Structure: 1 easy long run (building endurance) 2 shorter easy runs (maintaining consistency) 2 recovery cross-training days (enhancing fitness and reducing injury risk) 2 rest days (full recovery) This plan is tailored for beginners aiming to finish their first half marathon confidently and injury-free, with a steady build-up of mileage and ample recovery.