Low-Mileage Half-Marathon Training Plan

Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way gets you ready for your specific race. Secondary workout focus more on speed and help support your next primary workout.

Guidelines

• Run 2-5 days per week
• Space your key workouts so that you have at lease 48-72 hours recovery between key workouts
• Key workouts should begin with 1/2 mile to 1 mile warmup
• Run the second key workout only if you are feeling completely recovered
• On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
• You can substitute a race of approximate workout length for a key workout
• Run key workouts at maximum speed and intensity
• Start at a pace that allows you to finish faster than you started
• On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile

---

Half-Marathon

The half-marathon training plan assumes that you can run at least 6 miles.

Primary Key Workouts

• 6-10 mile time trials
• 7-10 x 1 mile w/ 1 min rest
• 3-5 x 2 mile w/ 2 min rest

Secondary Key Workouts

• 6 x 1/2 mile w/ 1 min rest
• 3 x 1 mile w/ 3 min rest
• 3-4 mile time trial

Week	Key Workout 1	Key Workout 2 (optional)
1	10k time trial	6 x 1/2 mile w 1 min rest
2	7 x 1 mile w 1 min rest	3 x 1 mile w 3 min rest
3	3 x 2 mile w 2 min rest	3-4 mile time trial
4	8 x 1 mile w 1 min rest	6 x 1/2 mile w 1 min rest
5	4 x 2 mile w 2 min rest	3 x 1 mile w 3 min rest
6	8-10 mile time trial	3-4 mile time trial
7	4 x 2 mile w 2 min rest	6 x 1/2 mile w 1 min rest
8	8 x 1 mile w 1 min rest	3 x 1 mile w 3 min rest
9	4-5 x 2 mile w 2 min rest	3-4 mile time trial
10	8-10 mile time trial	6 x 1/2 mile w 1 min rest
11	4-5 x 2 mile w 2 min rest	4 miles at half-marathon pace
12	Half-Marathon Race

Also see Low-Mileage 5k, 10k and Marathon training plans