new balance half marathon training beginner
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Training Plans • Half Marathon Beginner 01
Training Plans Half Marathon Beginner
7 miles.
Long distance run at a
conversational pace.
Rest day. 3 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 30 minutes
– walk, swim, or bike.
5 miles.
Long distance run at a
conversational pace.
Rest day. 2 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
Week 1
SaturdayFridayThursdayWed.TuesdayMondaySunday
Training Plans Half Marathon Beginner
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
02Training Plans • Half Marathon Beginner • Week 1
Notes:
03
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 2
Training Plans • Half Marathon Beginner • Week 2
Training Plans Half Marathon Beginner
Week 2 Week 3Week 1 Week 4 Week 5 Week 6 Week 7 Week 8
7 miles.
Long distance run at a
conversational pace.
Rest day. 4 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 30 minutes
– walk, swim, or bike.
5 miles.
Long distance run at a
conversational pace.
Rest day. 3 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
04
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 3
Training Plans • Half Marathon Beginner • Week 3
Training Plans Half Marathon Beginner
Week 3Week 1 Week 4Week 2 Week 5 Week 6 Week 7 Week 8
8 miles.
Long distance run at a
conversational pace.
Rest day. 4 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 45 minutes
– walk, swim, or bike.
5 miles.
Long distance run at a
conversational pace.
Rest day. 3 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
05
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 4
Training Plans • Half Marathon Beginner • Week 4
Training Plans Half Marathon Advanced
Week 4Week 1 Week 2 Week 5Week 3 Week 6 Week 7 Week 8
8 miles.
Long distance run at a
conversational pace.
Rest day. 5 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 45 minutes
– walk, swim, or bike.
6 miles.
Long distance run at a
conversational pace.
4x 100M strides.
Rest day. 4 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
06
SaturdayFridayThursdayWed.TuesdayMondaySunday
Interval Training:
10x 400M with 400M
jog recovery.
Notes:
Week 5
Training Plans • Half Marathon Beginner • Week 5
Training Plans Half Marathon Beginner
Week 5Week 1 Week 2 Week 3 Week 6Week4 Week 7 Week 8
9 miles.
Long distance run at a
conversational pace.
Rest day. 5 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 45 minutes
– walk, swim, or bike.
6 miles.
Long distance run at a
conversational pace.
4x 100M strides.
Rest day. 3 miles.
5K race or 3 mile run.
07
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 6
Training Plans • Half Marathon Beginner • Week 6
Training Plans Half Marathon Beginner
Week 6Week 1 Week 2 Week 3 Week4 Week 7Week 5 Week 8
Interval Training:
10x 400M with 400M
jog recovery.
10 miles.
Long distance run at a
conversational pace.
Rest day. 6 miles.
Long distance run at a
conversational pace.
2 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
7 miles.
Long distance run at a
conversational pace.
4x 100M strides.
Workout:
Cross train for 30
minutes – walk, swim, or
bike.
5 miles.
Long distance run at a
conversational pace.
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 7
08Training Plans • Half Marathon Beginner • Week 7
Training Plans Half Marathon Beginner
Week 7Week 1 Week 2 Week 3 Week4 Week 5 Week 8Week 6
Interval Training:
10x 400M with 400M
jog recovery.
11 miles.
Long distance run at a
conversational pace.
Rest day. 6 miles.
Long distance run at a
conversational pace.
4x 100M strides.
3 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
8 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 30
minutes – walk, swim, or
bike.
5 miles.
Long distance run at a
conversational pace.
4-6x 100M strides.
SaturdayFridayThursdayWed.TuesdayMondaySunday
Notes:
Week 8
09Training Plans • Half Marathon Beginner • Week 8
Training Plans Half Marathon Beginner
Week 8Week 1 Week 2 Week 3 Week4 Week 5 Week 6 Week 7
Interval Training:
10x 400M with 400M
jog recovery.
9 miles.
Long distance run at a
conversational pace.
Rest day. 6 miles.
Long distance run at a
conversational pace.
4-6x 100M strides.
4 miles.
Long distance run at a
conversational pace.
30 minute recovery walk.
7 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 30
minutes – walk, swim, or
bike.
5 miles.
Long distance run at a
conversational pace.
4-6x 100M strides.
Taper
SaturdayFridayThursdayWed.TuesdayMondaySunday
Training Plans Half Marathon Beginner
Taper - Optional 1
10Training Plans • Half Marathon Beginner • Taper
Notes:
9 miles.
Long distance run at a
conversational pace.
Rest day. 4 miles.
Long distance run at a
conversational pace.
Workout:
Cross train for 30 minutes
– walk, swim, or bike.
4 miles.
Long distance run at a
conversational pace.
Rest day. Run your race!
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