So you’ve run a 5K, you’ve run a 10K and now you’re ready for the next challenge. Taking on a half marathon (21K or 13.1 miles) is the next step. The half marathon is a challenging distance, but it is attainable and doesn’t require the same level of training that a marathon requires.
Below is a basic 14-week training schedule that has been designed to help any runner build endurance and complete a half marathon.
Note: All training runs in this basic half marathon training program should be run at a pace that feels comfortable. You should be breathing hard, but you should still be able to carry on a conversation. Before beginning any exercise program, you should check with your doctor.
Week 1
• Monday – Rest day.
• Tuesday – Run 2.5 km or 1.6 miles.
• Wednesday – Run 3.25 km or 2 miles.
• Thursday – Run 2.5 km or 1.6 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 5 km or 3.1 miles.
Week 2
• Monday – Rest day.
• Tuesday – Run 2.5 km or 1.6 miles.
• Wednesday – Run 3.75 or 2.3 miles.
• Thursday – Run 2.5 km or 1.6 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 5 km or 3.1 miles.
Week 3
• Monday – Rest day.
• Tuesday – Run 5 km or 3.1 miles.
• Wednesday – Run 3.5 km or 2.2 miles.
• Thursday – Run 5 km or 3.1 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 7.5 km or run 4.7 miles.
Week 4
• Monday – Rest day.
• Tuesday – Run 5 km or 3.1 miles.
• Wednesday – Run 3.5 km or 2.2 miles.
• Thursday – Run 5 km or 3.1 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 7.5 km or run 4.7 miles.
Week 5
• Monday – Rest day.
• Tuesday – Run 7 km or 4.3 miles.
• Wednesday – Run 3.5 km or 2.2 miles.
• Thursday – Run 5 km or 3.1 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 10 km or 6.2 miles.
Week 6
• Monday – Rest day.
• Tuesday – Run 7 km or 4.3 miles.
• Wednesday – Run 3.5 km or 2.2 miles.
• Thursday – Run 5 km or 3.1 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 10 km or 6.2 miles.
Week 7
• Monday – Rest day.
• Tuesday – Run 7 km or 4.3 miles.
• Wednesday – Run 3.5 km or 2.2 miles.
• Thursday – Run 6 km or 3.7 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 5 km or 3.1 miles.
Week 8
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 11 km or 6.8 miles.
Week 9
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 12 km or 7.5 miles.
Week 10
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 10 km or 6.2 miles.
Week 11
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 14 km or 8.7 miles.
Week 12
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 16 km or 9.9 miles.
Week 13
• Monday – Rest day.
• Tuesday – Run 8 km or 5 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 8 km or 5 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Cross-training, any aerobic exercise or any non-running activity.
• Sunday – Run 18 km or 11.2 miles.
Week 14
• Monday – Rest day.
• Tuesday – Run 6 km or 3.7 miles.
• Wednesday – Run 5 km or 3.1 miles.
• Thursday – Run 3.5 km or 2.2 miles.
• Friday – Rest or engage in any non-running activity.
• Saturday – Rest day.
• Sunday – It’s race day! Run 21 km or 13.1 miles! Good luck!
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Note: This basic half marathon training program uses Monday as a rest day, because Sunday is always scheduled as the longest run of the week. You can adjust the schedule to meet your needs, but always remember to make the day after your longest weekly run a rest day.
