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 4

1972 - Women Official Entrants in Marathon

Although Bobbi Gibb was the first woman to complete the Boston Marathon in 1966, it was not until the 1972 Boston Marathon that women could become official entrants due to a change in AAU rules.