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 that gets you ready for your specific race. Secondary workouts focus more on speed and help support your next primary workout.
- Run 2-5 days per week
- Space your key workouts so that you have at least 48-72 hours of 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
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|
5 thoughts on “Low-Mileage Half-Marathon Training Plan”
could you clarify the key workout 2
when you say 6 x1/2 mile with i min rest is that sprinting 6 1/2 mile intervals with one minute rest/walking between each of six sets?
thanks!! formal training is new to me. i have always just winged it but have overtrained
You are correct! You don’t have to sprint though, it should be close to your 5k pace.
On the longer key workout repeats (i.e. 4 x 2 mile), are we looking for “marathon” pace or faster? I know we’re not doing threshold/5k pace due to the short rest. Thanks!
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Yes. More like half marathon to 10 mile pace.