Half Marathon Beginner Training Program

For the newer half marathon runner who is seeking a less competitive performance

This training program is intended for those who are attempting to finish the B.A.A. Half Marathon in a time range of 1 hour and 45 minutes to 2 hours and 30 minutes.

As with any training program, this is merely a guide on how to structure weekly training in order to successfully complete the race. Be willing to adjust and adapt to your individual circumstances: work, school, home life, injury or illness. The goal is to get to the starting line fit and ready to race.

Week 1august 11 - august 17
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 18 - august 24
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 25 - August 31
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 1 - september 7
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 8 - september 14
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 15 - september 21
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 22 - september 28
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 29 - october 5
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 6 - october 12
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 6

1983 - Greg Meyer

in 1983 Greg Meyer won the Boston Marathon, and remains the last American to have won the men's open division. 

Photo Credit: Fay Foto