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Training Plans

The B.A.A. has created three different 12-week training plans to prepare you for the Boston Half.

Boston Half Marathon Participants

  • Be willing to adjust and adapt to your individual circumstances: work, school and home life, illness and injury.
  • The goal is to get to the starting line fit and ready to race your best.
  • The B.A.A. Half Marathon Training Plan material is intended to be of general informational use and is not intended to constitute any fitness and/or medical advice.
  • You should always consult a qualified and licensed medical professional prior to beginning or modifying any exercise program.
  • Please use personal judgment when participating in any training or exercise program.
  • Information contained within the B.A.A. Half Marathon Training Plan may not be reproduced or repurposed without approved written consent from the Boston Athletic Association.

 

Instructions
  • You can incorporate races into your training program.
  • They are a good opportunity to practice running in a competitive environment, simulate racing conditions, and run at your half marathon pace.
  • As with any training program, what is outlined is merely a guide on how to build and structure your weekly running routine.
  • Choose the training plan that best fits your running experience and race goals.
  • For the higher intensity training days (Level Two and Level Three Plans) it is best to begin and end each of these workouts with 10-20 minutes of easy running.

 

The Level One Plan is intended for those runners who are attempting to complete their first half marathon. The step by step increase in daily and weekly mileage is designed to challenge you while also minimizing the risk of training too hard.

 

LEVEL ONE
WEEK 1 2-WEEK PREP PHASE
MONDAY Off
TUESDAY 2-3 miles
WEDNESDAY Off
THURSDAY 2-3 miles
FRIDAY Off
SATURDAY 2-3 miles
SUNDAY Long Run: 5 miles
WEEK 2 2-WEEK PREP PHASE
MONDAY Off
TUESDAY 3-4 miles
WEDNESDAY Off
THURSDAY 3-4 miles
FRIDAY Off
SATURDAY 3-4 miles
SUNDAY Long Run: 5-6 miles
WEEK 3 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4 miles
WEDNESDAY Off
THURSDAY 5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY 3-4 miles
SUNDAY Long Run: 6-7 miles on rolling hill course
WEEK 4 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5 miles, 3-4 minutes rest, then 3 x 45 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY Half Marathon Simulation: 2 miles easy, 3 miles at Goal Pace, 2 miles easy
SUNDAY 3 miles
WEEK 5 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY 4 miles
SUNDAY Long Run: 7-8 miles on rolling hill course
WEEK 6 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles, 3-4 minutes rest, then 3 x 60 seconds hard with 90 seconds rest
FRIDAY Off
SATURDAY Half Marathon Simulation: 2-3 miles easy, 3 miles at Goal Pace, 2 miles easy
SUNDAY 3-4 miles
WEEK 7 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY 4-5 miles
SUNDAY Long Run: 8-9 miles steady effort
WEEK 8 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles
FRIDAY Off
SATURDAY Half Marathon Simulation: 2-3 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course
SUNDAY 3-4 miles
WEEK 9 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles, 3-4 minutes rest, then 4 x 50 seconds hard with 75 seconds rest
FRIDAY Off
SATURDAY 4 miles
SUNDAY Long Run: 9-10 miles steady effort
WEEK 10 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 5-6 miles
FRIDAY Off
SATURDAY Half Marathon Simulation: 4 miles easy, 4 miles at Goal Pace, 2 miles easy on rolling hills course
SUNDAY 3-4 miles
WEEK 11 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY Off
THURSDAY 4 miles, 3-4 minutes rest, then 4 x 45 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY 3 miles
SUNDAY Long Run: 6 miles easy on flat course
WEEK 12 1-WEEK TAPER PHASE
MONDAY Off
TUESDAY 4 miles
WEDNESDAY Off
THURSDAY 3 miles
FRIDAY Off
SATURDAY Pre-Race: 2 miles (easy effort)
SUNDAY RACE DAY

The Level Two Plan is intended for those who have already competed in half marathons before and are looking to finish faster this time around. The plan is designed to challenge you through its implementation of higher intensity running workouts as well as our signature half marathon race simulations.

LEVEL TWO
WEEK 1 2-WEEK PREP PHASE
MONDAY Off
TUESDAY 3-4 miles
WEDNESDAY 4-5 miles
THURSDAY Off
FRIDAY 4-5 miles
SATURDAY 3-4 miles
SUNDAY Long Run: 7-8 miles on rolling hill course
WEEK 2 2-WEEK PREP PHASE
MONDAY Off
TUESDAY Tempo Intervals:  6-8 x 1/2 mile at Half Marathon Pace with 90 seconds rest
WEDNESDAY 5-6 miles
THURSDAY Off
FRIDAY 5-6 miles
SATURDAY 3-4 miles
SUNDAY Long Run: 8-9 miles on rolling hill course
WEEK 3 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles
WEDNESDAY Tempo Intervals:  4-5 x 3/4mile at Half Marathon Pace with 2 minutes rest
THURSDAY Off
FRIDAY 5-6 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
SATURDAY 3-4 miles
SUNDAY Long Run: 9-10 miles on rolling hill course
WEEK 4 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Progression Run: 4 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest
THURSDAY Off
FRIDAY 3-4 miles
SATURDAY Half Marathon Simulation: 4 miles easy, 4 miles at goal pace, 2 miles easy
SUNDAY 3-4 miles
WEEK 5 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Tempo Intervals: 4 x mile at Half Marathon Pace with 2 minutes rest
THURSDAY Off
FRIDAY 5-6 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 9-10 miles on rolling hill course
WEEK 6 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Progression Run: 4 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
THURSDAY Off
FRIDAY 3-4 miles
SATURDAY Half Marathon Simulation: 4 miles easy, 4 miles at goal pace, 2 miles easy
SUNDAY 3-4 miles
WEEK 7 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Intervals:  2 miles at Half Marathon Pace, 3 minutes rest, 2 x mile at 10k pace with 3 minutes rest
THURSDAY Off
FRIDAY 5-6 miles, 3-4 minutes rest, then 5 x 45 seconds hard with 60 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 10-11 miles steady effort
WEEK 8 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Progression Run: 5 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
THURSDAY Off
FRIDAY 4-5 miles
SATURDAY Half Marathon Simulation: 5 miles easy, 5 miles at goal pace, 2 miles easy on rolling hills course
SUNDAY 3-4 miles
WEEK 9 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Intervals: 2 miles at Half Marathon Pace, 3 minutes rest, 2 miles at 10k pace, 3 minutes rest, 4 x 1/4 mile at 5k pace with 2 minutes rest
THURSDAY Off
FRIDAY 5-6 miles, 3-4 minutes rest, then 5 x 50 seconds hard with 75 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 11-12 miles steady effort
WEEK 10 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 5-6 miles
WEDNESDAY Progression Run: 6 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
THURSDAY Off
FRIDAY 4-5 miles
SATURDAY Half Marathon Simulation: 5 miles easy, 5 miles at goal pace, 2 miles easy on rolling hills course
SUNDAY 3-4 miles
WEEK 11 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY 4-5 miles
WEDNESDAY Tempo Intervals: 3 miles at Half Marathon Pace, 4 minutes rest, 1 miles at 10k Pace, 3 minutes rest, 4 x 1/4 mile at 5k Pace with 2 minutes rest
THURSDAY Off
FRIDAY 5 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
SATURDAY 3-4 miles
SUNDAY Long Run: 8 miles easy on flat course
WEEK 12 1-WEEK TAPER PHASE
MONDAY Off
TUESDAY Progression Run: 3 miles, 3-4 minutes rest, then 4-5 x 30 seconds hard with 60 seconds rest
WEDNESDAY 4-5 miles
THURSDAY 3 miles
FRIDAY Off
SATURDAY Pre-Race: 2-3 miles (easy effort)
SUNDAY RACE DAY

The Level Three Plan is for runners who already have a solid base of running fitness and are now looking to maximize their race performance. The plan incorporates both high intensity interval training as well as sustained tempo efforts along with our signature half marathon race simulations. This is the plan you follow when you are looking to get more out of your training than ever before.

LEVEL THREE
WEEK 1 2-WEEK PREP PHASE
MONDAY Off
TUESDAY 4-5 miles
WEDNESDAY 6-7 miles
THURSDAY 4-5 miles
FRIDAY Progression Run: 4 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 9-10 miles on rolling hill course
WEEK 2 2-WEEK PREP PHASE
MONDAY Off
TUESDAY Tempo Intervals: 5-6 x 3/4 mile at Half Marathon Pace with 400m recovery jog
WEDNESDAY 4-5 miles
THURSDAY 6-7 miles,4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
FRIDAY 4-5 miles
SATURDAY 5-6 miles
SUNDAY Long Run: 10-11 miles on rolling hill course
WEEK 3 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Tempo Intervals: 4-5 x mile at Half Marathon Pace, with 2 minutes rest
WEDNESDAY 4-5 miles
THURSDAY 5-6 miles
FRIDAY Progression Run: 5 miles, 3-4 minutes rest, then 4 x 60 seconds hard with 90 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 11-12 miles on rolling hill course
WEEK 4 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 8 x 1/2 mile at 10k pace with 90 seconds jog
WEDNESDAY 5-6 miles
THURSDAY 7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
FRIDAY 5-6 miles
SATURDAY Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy
SUNDAY 4-5 miles
WEEK 5 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 6 x 3/4mile at 10k pace with 1/4-mile jog
WEDNESDAY 5-6 miles
THURSDAY 6-7 miles
FRIDAY Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 13-14 miles on rolling hill course
WEEK 6 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 3 x 1mile at 10k pace with 1/4-mile jog, 2 x 1/2 mile at 5k pace with 1/4-mile jog
WEDNESDAY 5-6 miles
THURSDAY 7-8 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
FRIDAY 5-6 miles
SATURDAY Half Marathon Simulation: 6 miles easy, 5 miles at goal pace, 2 miles easy
SUNDAY 5-6 miles
WEEK 7 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 2 miles at HM Pace, 3 minutes rest, 2 x mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest
WEDNESDAY 5-6 miles
THURSDAY 7-8 miles
FRIDAY Progression Run: 6 miles, 3-4 minutes rest, then 6-7 x 45 seconds hard with 60 seconds rest
SATURDAY 5-6 miles
SUNDAY Long Run: 13-14 miles steady effort
WEEK 8 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 2 x 2 miles at 10k pace with 3 minutes jog, 2 x 1/2 mile at 5k pace with 90 seconds jog
WEDNESDAY 5-6 miles
THURSDAY 7-8 miles, 3-4 minutes rest, then 4-5 x 60 seconds hard with 90 seconds rest
FRIDAY 5-6 miles
SATURDAY Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course
SUNDAY 5-6 miles
WEEK 9 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 2 miles at HM Pace, 2 minutes rest, 2 x mile at 10k pace with 2 minutes rest, 2 x 1/2 mile at 5k pace with 2 minutes rest
WEDNESDAY 4-5 miles
THURSDAY 7-8 miles
FRIDAY Progression Run: 7 miles, 3-4 minutes rest, then 8 x 30 seconds hard with 60 seconds rest
SATURDAY 4-5 miles
SUNDAY Long Run: 13-14 miles steady effort
WEEK 10 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 1 mile at Half Marathon Pace, 2 minutes rest, 3 x 1 mile at 10k pace with 3 minutes rest, 2 x 1/2 mile at 5k Pace with 2 minutes rest
WEDNESDAY 5-6 miles
THURSDAY 7-8 miles, 3-4 minutes rest, then 6 x 45 seconds hard with 70 seconds rest
FRIDAY 5-6 miles
SATURDAY Half Marathon Simulation: 6 miles easy, 6 miles at goal pace, 2 miles easy on rolling hills course
SUNDAY 5-6 miles
WEEK 11 9-WEEK MAIN PHASE
MONDAY Off
TUESDAY Intervals: 3 x 1mile at 10k pace with 3 minutes rest, 2 x 3/4 mile at 5k Pace with 1/4mile jog
WEDNESDAY 5-6 miles
THURSDAY 6-7 miles
FRIDAY Progression Run: 5 miles, 3-4 minutes rest, then 6 x 30 seconds hard with 60 seconds rest
SATURDAY Off
SUNDAY Long Run: 10 miles easy on flat course
WEEK 12 1-WEEK TAPER PHASE
MONDAY Off
TUESDAY Intervals: 3 x 1/2mile at 10k pace with 2 minutes rest, 3 x 1/2 mile at 5k pace with 1/4 mile jog
WEDNESDAY 4-5 miles
THURSDAY 4 miles, 3-4 minutes rest, then 4 x 30 seconds hard with 60 seconds rest
FRIDAY Off
SATURDAY Pre-Race: 3-4 miles (easy effort)
SUNDAY RACE DAY

PACE CHART

Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:

GOAL TIME 1:30:00 1:45:00 2:00:00 2:15:00 2:30:00
5k Interval Pace 6:15 7:15 8:15 9:15 10:20
10k Interval Pace 6:30 7:30 8:40 9:40 10:50
Half Marathon Interval Pace 6:52 8:00 9:10 10:20 11:30
Long Runs 8:00 9:00 10:20 11:40 12:45

All paces above are approximate average per mile