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Ready to run your first half marathon? This plan is for you. It is geared for those who have run for at least a year, and have been running an average of 15 miles per week for the last three months. Each week features three days of short runs, a long run, and three days of rest or cross-training. The plan also includes tempo to help you get accustomed to running at a faster pace. The mileage starts with 14 miles per week and peaks at 24 miles per week. The long runs start at five miles per week, and peak at 12 miles. Each day, along with your workouts, you’ll also get tips on training, nutrition, and injury prevention from the Runner’s World experts.
PLAN LENGTH: 10 WEEKS
WEEKLY ROUTINE: 3 DAYS OF REST OR CROSS TRAINING, 3 SHORT RUNS, 1 LONG RUN
WEEKLY MILEAGE: 9–24 MILES
LONG RUNS: START AT 5 MILES, PEAK AT 12 MILES
QUALITY WORKOUTS: STRIDES, TEMPO RUNS