Before starting to train for a half marathon, you need to possess a basic fitness level. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race. This guide will tell you how. Much more information is contained in my book, Hal Higdon’s Half Marathon Training, published by Human Kinetics. The following schedule assumes you have the ability to run 3 miles, three to four times a week. If that seems difficult, consider a shorter distance for your first race.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 3 mi run | 2 mi run or cross | 3 mi run | Rest | 30 min cross | 4 mi run |
| 2 | Rest | 3 mi run | 2 mi run or cross | 3 mi run | Rest | 30 min cross | 4 mi run |
| 3 | Rest | 3.5 mi run | 2 mi run or cross | 3.5 mi run | Rest | 40 min cross | 5 mi run |
| 4 | Rest | 3.5 mi run | 2 mi run or cross | 3.5 mi run | Rest | 40 min cross | 5 mi run |
| 5 | Rest | 4 mi run | 2 mi run or cross | 4 mi run | Rest | 40 min cross | 6 mi run |
| 6 | Rest | 4 mi run | 2 mi run or cross | 4 mi run | Rest or easy run | Rest | 5-K Race |
| 7 | Rest | 4.5 mi run | 3 mi run or cross | 4.5 mi run | Rest | 50 min cross | 7 mi run |
| 8 | Rest | 4.5 mi run | 3 mi run or cross | 4.5 mi run | Rest | 50 min cross | 8 mi run |
| 9 | Rest | 5 mi run | 3 mi run or cross | 5 mi run | Rest or easy run | Rest | 10-K Race |
| 10 | Rest | 5 mi run | 3 mi run or cross | 5 mi run | Rest | 60 min cross | 9 mi run |
| 11 | Rest | 5 mi run | 3 mi run or cross | 5 mi run | Rest | 60 min cross | 10 mi run |
| 12 | Rest | 4 mi run | 3 mi run or cross | 2 mi run | Rest | Rest | Half Marathon |