Straight Talk: training plan for a half marathon

Awesome training plan for 4 months to get ready for the Milo Marathon in December

TRAINING: RACE TRAINING

HALF-MARATHON SPECIAL: BIG TIME

The half-marathon is the fastest growing distance in our sport. In fact, the number of people who've raced 13.1 miles has nearly doubled in the past decade. Pick a training plan that's right for you—and then join the half-marathon boom yourself.

By Jon Marcus

Image by Mauricio Duenas /AFP/Getty Images

From the August 2009 issue of Runner's World

THE PLAN

Our exclusive beginner's training plan, designed by Chicago-based coach and author Jenny Hadfield, is all about slow, steady improvement. Hadfield tells first-time half-marathoners to cross-train twice a week to build endurance, stave off burnout, and actively rest running muscles. She also instructs them to gradually progress from daily 30- to 50-minute runs. For longer runs, she recommends slow, "conversational-pace" outings of up to 10 miles—not 13—to elude injury. "Is it really risky for a runner to do 13 miles in training? Not if they have a solid base of miles," says Hadfield. "But many beginners don't have a solid base of long runs. It's better to do 10 miles and show up ready to go than to do 13 and be hurt."

WEEK 1
MON: 35 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: Rest
SAT: 6 miles conversational
SUN: Rest

WEEK 2
MON: 35 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 5 miles conversational
SUN: Rest

WEEK 3
MON: 40 min moderate
TUE: 30-40 min XT
WED: 40 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 7 miles conversational
SUN: Rest

WEEK 4
MON: 40 min moderate
TUE: 30-40 min XT
WED: 45 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 8 miles conversational
SUN: Rest

WEEK 5
MON: 40 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: Rest
SAT: 6 miles conversational
SUN: Rest

WEEK 6
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 9 miles conversational
SUN: Rest

WEEK 7
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 10 miles conversational
SUN: Rest

WEEK 8
MON: 45 min moderate
TUE: 30-40 min XT
WED: 50 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 8 miles conversational
SUN: Rest

WEEK 9
MON: 45 min moderate
TUE: 30-40 min XT
WED: 45 min easy
THU: 30-40 min XT
FRI: 30 min easy
SAT: 6 miles conversational
SUN: Rest

WEEK 10
MON: 40 min moderate
TUE: Rest
WED: 30 min easy
THU: Rest
FRI: 30 min easy
SAT: 15-20 min conversational
SUN: Rest

KEY: CONVERSATIONAL 65-70% of maximum heart rate (max HR) EASY 70-75% of max HR MODERATE 75-80% of max HR XT Cross-training; strength training and/or cardio work other than running and walking, such as cycling, swimming, or elliptical training. Try to stay at 65-75% of max HR WARMUP Walk five minutes at an easy pace before every run COOLDOWN Walk five minutes at an easy pace and stretch after every run