Half Marathon Training Plan *with Printable*

I’m on week 5 of my 16-week half marathon training plan, and I’m finally starting to add on mileage. It’s exciting! I am starting to believe I’m really doing this. This week my “long run” will be 7 miles, which is the farthest I have ever run. After that, I’ll be entering new territory!

Once you get to running upwards of 8 miles, you have to start thinking of things like fuel (they makeΒ energy gels and chews that supply the carbs andΒ electrolytes you need to keep your blood sugar levels steady and help you retain fluids) and hydration packs (basically a fanny pack that holds water that you can sip during your long runs.) I guess I need to start experimenting with those.

I researched several training plans before I chose one. I decided to go for one of the simpler ones, figuring that I can always add on a running day here and there or a day of speed work if I want, but I didn’t want to choose a plan that was too aggressive that would frustrate me if I couldn’t keep up. DOWNLOAD THE TRAINING PLAN.

My goal for my first half marathon is to finish. That is it. If I have to walk, I will walk. I have no time goals. This is all about accomplishing the distance. Then if I decide I want to do another one some day, I will have a reasonable time to beat. Or if I decide I’m one and done, that’s fine too. I will have the thrill of the accomplishment (and I will get to put one of those 13.1 stickers on my car!)

Here’s What I’ve Learned from Half Marathon Training So Far

1. Long runs are much more fun with a friend. It’s amazing how much faster the time goes when you have someone to talk to.

2. Beat the heat. In this summer heat, it’s best to go out first thing in the morning and get it over with before it gets too hot.

3. What once was a “long run” very quickly becomes one of the shorter, easy ones. I ran 5 miles this morning, and I remember when that was a huge accomplishment. Now it’s just one of my daily runs. Crazy!

4. Make it fun!Β If you pretend to be excited about a long run, it’s a lot easier to finish. I psych myself up the day before, anticipating the feeling of accomplishment I’ll have when it’s over.

5. Music rocks! Have a good playlist and update it often to keep it fresh. And don’t forget to charge your iPod or phone overnight. Duh!

6. Hydrate, hydrate, hydrate. I’ve been making sure to drink four or five 16-oz water bottles a day. I just refill with filtered water from my fridge, but I like using water bottles so I can easily keep track of how much I’m drinking.

7. Stretching is your friend. I do an active warm up (high knees and butt kicks — I’m sure there are more technical terms, but that’s what I call them) before my run. Then I stretch for a good 5-10 minutes afterwards, holding each stretch for 10-20 seconds each until I have thoroughly stretched every muscle group in my feet, legs and rear. Then I do 20 calf raises on each leg. I’m still struggling with plantar fasciitis so the stretching and calf strengthening is crucial for me.

I thought I’d share the half marathon training plan I’m using in case anyone is interested. So far, I like it a lot. It only has 4 running days a week, which is very modest. Most have 5 or even 6. I added a cross-training day in there for myself — usually it’s a toning class at my gym. Sometimes I will do an extra short run on Fridays, but otherwise I’ve been sticking pretty closely to this plan.

This 16 week half marathon training plan is for beginning runners (ideally those who are running 9-15 miles a week and have completed at least one 5K) who want a moderately paced program. I like this plan because it’s great for busy moms and people without a lot of time to train. It’s not intense, but it should prepare me well. I guess I’ll find out in September! For anyone who is interested, this is my plan that I modified from halfmarathons.net.

My Half Marathon Training Plan {for Beginners}

16 Week Half Marathon Training Plan {for Beginners}

Download a PRINTABLE COPY Here.

If you’re training for a long distance race or have in the past, I’d love to hear your advice and suggestions as I start to increase my mileage. THANKS!!