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Half Marathon Running Program




This is a great half marathon running program for you if you have finished your first 10K and are ready for more.

You have really gotten the taste for this running thing, haven't you ?

Good for you ! The half marathon is easily my most favourite distance. A marathon requires much more in terms of preparation and recovery. The half is, for me, the best balance between challenge and enjoyment.

This running program helps you prepare for your first half marathon race in only twelve weeks. You will be doing four workouts per week.
Doing a half marathon on only three workouts per week is possible. But I highly recommend putting in the extra work. If you do not, chances are you will regret it on race day after the 15K-mark. Read about my first painful encounter with the half marathon here.


Half Marathon Running Program



This half marathon running program uses heart rate monitor training zones. You can use it without a heart rate monitor as well.


The zones used are :

Zone 1
Slow Run
Zone 2
Easy Run
Zone 2 1/2
Steady State Run
Zone 3
Tempo Run


Before you look at this half marathon running program, please take note of the explanations behind the different zones and check out my views on cross training, warming up, cooling down et cetera. It's a must-read especially if you googled your way to this running program without reading anything else on this site. So please, read this page and the Running Programs FAQ first.


When you want to use this half marathon running program, please keep in mind that you should have completed or able to complete a 10K race.


I have designed this half marathon running program with the aim of safely guiding you towards your first half marathon race. But you are responsible for your own body. If you get injured don't blame me.


To calculate your heart rate monitor training zones check out the Zoladz Heart Rate Zone Calculator or the Karvonen Heart Rate Zone Calculator. You will find much more interesting heart rate monitor training information in the heart rate monitor section of this site.


Other running programs on this site :

Beginners Running Program 1 -- From 0 to 15 minutes in eight weeks

Beginners Running Program 2 -- From 0 to 20 minutes in ten weeks

Beginners Running Program 3 -- From 0 to 30 minutes in twelve weeks

10K Running Program -- Twelve Week Running Program for your first 10K Race




TIP :


This half marathon running program is very generic. I can understand if you wish to customize your running program to your own needs. But customizing is difficult without guidance. You can make mistakes with costly effects.

I use Daniels' Running Formula to design my running programs. It's the best running book I have. I highly recommend it.




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WK 1
Zone 2
Zone 2
Zone 2
Zone 1

35 min.
40 min.
35 min.
60 min.
WK 2
Zone 2
Zone 2
Zone 2
Zone 1

40 min.
45 min.
35 min.
65 min.
WK 3
Zone 2
Zone 2
Zone 2
Zone 1

45 min.
45 min.
45 min.
70 min.
WK 4
Zone 2
Zone 2
Zone 2
Zone 1

30 min.
30 min.
30 min.
60 min.
WK 5
Zone 2 1/2
Zone 2
Zone 3
Zone 1

35 min.
45 min.
2 x 12 min;
5 min jog
in between
75 min.
WK 6
Zone 2
Zone 2 1/2
Zone 3
Zone 1

45 min.
40 min.
2 x 16 min;
5 min jog
in between
80 min.
WK 7
Zone 2 1/2
Zone 3
Zone 2 1/2
Zone 1

45 min.
2 x 20 min;
5 min jog
in between
35 min.
90 min.
WK 8
Zone 2
Zone 3
Zone 2
Zone 1

35 min.
2 x 20 min;
5 min jog
in between
35 min.
60 min.
WK 9
Zone 2 1/2
Zone 3
Zone 2
Zone 1

50 min.
2 x 20 min;
5 min jog
in between
50 min.
95 min.
WK 10
Zone 2
Zone 1-2-
3-2-3-
2-1
Zone 2
Zone 1

50 min.
10 min. in
each zone
50 min.
100 min.
WK 11
Zone 2 1/2
Zone 3
Zone 2
Zone 1

50 min.
2 x 20 min;
5 min jog
in between
60 min.
90 min.
WK 12
Zone 2
Zone 2
Zone 2
Race

30 min.
30 min.
30 min.






Running Training
Questions: Ask Your Running Training Questions | Running Training Q&A Summary |
Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts |
Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program |
Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running |
Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records



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