This 8 Week Half Marathon Training Plan is for runners who have not run a half marathon before but who are comfortable with running the 5k or 10k distance.
Once you are happy that you can cover the half marathon distance, why not target a particular race time or perhaps aim for a new PB using one of our structured half marathon training plans for sub 2 hour half marathon, 1:45 half marathon, 1:30 half marathon.
8 week Half Marathon Training Plan
* if racing on the Sunday consider an easier week to taper.| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Mileage |
|---|---|---|---|---|---|---|---|---|
| 1 | 3 miles | Off | 4 miles | Off | 3 miles | Cross-train | 6 miles | 16 miles |
| 2 | 3 miles | Off | 4 miles | Off | 3 miles | Cross-train | 7 miles | 17 miles |
| 3 | 4 miles | Off | 4 miles | Off | 3 miles | Cross-train | 8 miles | 19 miles |
| 4 | 4 miles | Off | 5 miles | Off | 4 miles | Cross-train | 9 miles | 22 miles |
| 5 | 4 miles | Off | 6 miles | Off or Cross-train | 4 miles | Off or Cross-train | 10 miles | 24 miles |
| 6 | 4 miles | Off | 6 miles | Off or Cross-train | 5 miles | Off or Cross-train | 11 miles | 26 miles |
| 7 | 4 miles | Off | 6 miles | Off or Cross-train | 5 miles | Off or Cross-train | 12 miles | 27 miles |
| 8* | 4 miles | Off | 5 miles | Off or Cross-train | 6 miles | Off or Cross-train | 13.1 miles | 28.1 miles |
Summary
Article Name
8 Week Half Marathon Training Plan
Do you have in KM?
Hi matt,
I’m attempting the half marathon in under 1:45 is 8 weeks enough time using the cycles you recommend?
How would you modify this plan to be a 6-week plan?
Hi, much would depend on your current ability level but provided you could run 6 miles comfortably already you might want to skip the first week and then they to skip a week in the middle somewhere. It’s not ideal though as it’s advisable that increases in mileage are done linearly as much as possible. Good luck.
Same as above. Please fix links for half marathon plans.
Love the site! Thanks.
Will do, thanks for putting this out. Much appreciated.
hi am not able to open your sub 1.45 half marathon training plan on your site could you forward me thanks