Half Marathon Training

Phase 1: Post-10K Recovery & Base Building (Apr 13 – Jun 8)

Goal: Recover from the 10K while gradually increasing weekly mileage to prepare for half marathon training.

April 13–20 (Week after 10K):

• Short, easy 2–3 mile jogs

• Rest & cross-train

Week 1 (Apr 13 – Apr 20) – Recovery Week

April 21 – June 8 (Base Training Weeks 1–7)

• 3–4 runs per week (starting at 3–4 miles, working up to 6 miles)

• Cross-training 1–2x per week

• Long runs start at 4 miles, building up to 10 miles

Week 2 (Apr 21 – Apr 27) – Easing Back Into Running

Week 3 (Apr 28 – May 4) – Gradual Mileage Increase

Week 4 (May 5 – May 11) – Building a Solid Base

Week 5 (May 12 – May 18) – Introducing a Long Run

Week 6 (May 19 – May 25) – Increasing Long Run Distance

Week 7 (May 26 – Jun 1) – More Endurance Work

Week 8 (Jun 2 – Jun 8) – Base Building Phase Ends

Phase 2: Half Marathon Training Block (Jun 9 – Nov 2)

Goal: Increase long run distance, improve endurance, and get comfortable running 10+ miles.

4 Runs Per Week (One speed workout, two easy runs, one long run)

Long Runs Progression:

• Start at 7 miles and build to 12 miles

• Longest run (12 miles) will be 2 weeks before race day

Phase 3: Taper & Race Prep (Nov 3 – Nov 15)

Goal: Reduce mileage, stay fresh, and prepare for race day.

Week 21 (Nov 3): 5-mile long run

Week 22 (Nov 10): 3-mile shakeout run + rest

Race Day (Nov 15): Half Marathon (13.1 miles)! 🎉