Downloadable Half Marathon Training Plan for First-Time Runners
This comprehensive marathon training plan is designed for beginner runners who are ready to take on the challenge of running their first marathon. Before starting the plan, you should be able to comfortably run for at least one hour and be running up to 20 miles per week. Whether you're aiming for your first finish line or want to set a solid foundation for future races, this plan will guide you step-by-step toward success.
 
Key Features of the Plan:
Duration: 20 weeks of progressive training, designed to gradually build your endurance and stamina while reducing the risk of injury PLUS BONUS 2 WEEKS POST HALF MARATHON to aid in recovery.
Weekly Mileage: The plan starts with a manageable weekly distance and steadily increases to peak at about 37 miles per week.
Rest and Recovery: Every week includes rest days to allow your body to recover and avoid overtraining. Recovery is just as important as the runs themselves.
Cross-Training and Strength: Incorporates cross-training to boost your overall fitness and prevent injuries.
Long Runs: Weekly long runs to build endurance and prepare you for the race day distance, gradually increasing to a 13-mile long run.
Flexible for All Levels: Tailored for first-time marathoners, but adaptable for those with a solid running base.
By following this plan, you’ll be well-prepared to achieve your goals at your first half marathon. Let's run well with confidence and strength!