With invaluable tips on building to 13.1 miles and a stellar race-day performance, this training guide features a plan for every runner. Whether you’re a beginner, intermediate, or advanced runner, Your Ultimate Half Marathon Training Guide has everything you need. In this guide, you’ll get:
- 9 week training plans for beginner, intermediate, and advanced runners.
- Training pitfalls identified! The most common training mistakes to avoid so that you can remain injury free.
- Fuel facts disclosed! What to eat after every run and how to time it right.
- Proven race-day strategies revealed! When to hold back and when to pick up the pace.
- 4 training truths explained: Find out how to rest, run easy, run long, and do speedwork to increase your stamina and leg speed!
- Find injury prevention tips and remedies for common aches and pains, like shinsplints and plantar fasciitis.
- PLUS, find a complete list of the 10 largest half marathons in the country.
With Your Ultimate Half Marathon Training Guide, you get proven race-day strategies and three training plans to choose from based on your current running expertise.Learn More
If youre a runner heading to your first Olympic-distance triathlon, this 12-week plan is for you. Runners World and tri coach Dara Wittenberg have created this program specifically for runners preparing for an Olympic-distance triathlon (typically a 1.5-kilometer swim, a 40-kilometer ride, and a 10K run). Its designed to help you take advantage of the running strength you already have, so that you can run strong off the bike on race day, and help you to develop the strength you need to complete the swimming and cycling workouts feeling strong. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. Youll also have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. Youre ready for this plan as long as you can swim four laps of a pool (200 meters) nonstop and bike for 45 minutes without resting.
PLAN LENGTH: 12 WEEKSLearn More
WEEKLY ROUTINE: 1 DAY OF REST, 2 DAYS BIKING, SWIMMING, AND RUNNING
$9.99If you\'ve finished a marathon, and now want to finish faster, train with Runner\'s World, which has been recognized as the worldwide authority on training and racing for more than four decades. This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half marathons and at least one marathon. It will help you develop the speed and endurance you need to run your best marathon yet. Each week features two days of rest and five days of running. That includes hill work and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. Learn More
$9.99If you're a veteran marathoner and want to fulfill your PR potential, train with Runner's World, the worldwide authority on training and racing for more than four decades. This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and Yasso 800s, plus race-pace runs and tune-ups to prep you for race day. Learn More
This 4-week plan will help you recuperate from the race, maintain your fitness and stay injury-free. It starts with rest and cross-training to help recovery, and gradually adds mileage and speed so that within one month of crossing the finish line, youll feel as fit and fresh as you did before the race. Do cross-training and easy runs at a relaxed pace (below 70% of heart rate). Also, listen to your body. If you feel acute pain or lingering fatigue, progress to next week training only when you can comfortably complete the preceding weeks goal..Learn More
This plan is a four-week maintenance plan designed for intermediate runners. It is intended to be used when youre not actively training for a race. You can repeat it as many times as youd like until youre ready to start a new race-training plan.
PLAN LENGTH: 4 WEEKSLearn More
WEEKLY ROUTINE: 4 DAYS OF RUNNING, 3 DAYS OF REST/CROSS-TRAINING
WEEKLY MILEAGE: 2126 MILES
LONG RUNS: START AT 8 MILES, PEAK AT 10 MILES
QUALITY WORKOUTS: MILE REPEATS, TEMPO RUNS
This plan is a four-week maintenance plan designed for beginner runners. It is intended to be used when youre not actively training for a race. You can repeat it as many times as youd like until youre ready to start a new race-training plan.
PLAN LENGTH: 4 WEEKSLearn More
WEEKLY ROUTINE: 3 DAYS OF REST, 3-4 DAYS OF RUNNING
WEEKLY MILEAGE: 1317 MILES
LONG RUNS: START AT 5 MILES, PEAK AT 7 MILES
QUALITY WORKOUTS: STRIDES, HALF MARATHON GOAL-PACE RUNS (HMP)