Half Marathon Beginner Training Program

Half Marathon Course Map

For the newer 10K who is seeking a less competitive performance

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Week 1august 12 - august 18
Number of Runs 2
Long Run 1/4 of total race goal time
Run #2 20 minutes easy running
Rest Days 3
Cross Training 2 days, 20 minutes of walking or other exercise

Week 2august 19 - august 25
Number of Runs 3
Long Run 1/4 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, middle 10 minutes at a faster pace
Rest Days 2 days
Cross Training 2 days, 20 to 30 minutes of walking or other exercise

Week 3august 26 - september 1
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, middle 10 minutes at a faster pace
Rest Days 2 days
Cross Training 2 days, 20 to 30 minutes of walking or other exercise

Week 4september 2 - september 8
Number of Runs 3
Long Run 1/3 to 1/2 of total race goal time
Run #2 30 minutes easy running
Run #3 30 minutes, last 20 minutes at a faster pace
Rest Days 2
Cross Training 2 days, 20 to 30 minutes of walking or other exercise

Week 5september 9 - september 15
Number of Runs 4
Long Run 1/2 of race goal time, 30 minutes at goal race pace
Run #2 25 minutes easy running
Run #3 30 minutes, 2 sets of 5 minutes faster, 5 minutes recovery
Run #4 20 minutes, on hilly course
Rest Days 2

Week 6september 16 - september 22
Number of Runs 4
Long Run 90 minutes of steady running
Run #2 25 minutes easy running
Run #3 30 minutes, last 15 minutes at a faster pace
Run #4 25 minutes, on hilly course
Rest Days 2
Cross Training 1 day, 30 minutes of walking or other exercise

Week 7september 23 - september 29
Number of Runs 4
Long Run 1/2 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, last 15 minutes at a faster pace
Run #4 25 minutes, on hilly course
Rest Days 2
Cross Training 1 day, 40 minutes of walking or other exercise

Week 8september 30 - october 6
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, 3 sets of 5 minutes faster, 5 minutes recovery
Rest Days 2
Cross Training 2 days, 30 minutes of walking or other exercise

Week 9october 7 - october 13
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 Race - B.A.A. Half Marathon
Rest Days 3
Cross Training 1 day, 20 minutes of walking or other exercise
B.A.A. Moment 1

1966 - Bobbi Gibb

In 1966, Bobbi Gibb was the first female to run the Boston Marathon.

View all B.A.A. Moments