Half Marathon Training Plan
September 9, 2021 / ASICS Australia
Training for a half marathon is an exciting time in a runner’s life. Whether you’ve got many half marathons under your belt, or this is the next step in your running career, a half marathon is a step up from 5K and 10K runs, which you’ve no doubt mastered by now.
With ASICS free half marathon training schedule, you can reach your goals and grow as a runner
- 12-week half marathon training schedule for beginners
- Race day tips for running a half marathon
- Other important questions about training for a half marathon
- How long does it take to train for a half marathon?
- How many days a week should I run during training?
- What should I wear during my half marathon?
- What are the best shoes for running a half marathon?
- Why should I follow a training plan?
12-Week Half Marathon Training Schedule For Beginners
ASICS 12 week half marathon training schedule for beginners will show you how to build the strength, endurance and flexibility needed to run your first half marathon. This half marathon training plan is designed to help beginners increase their running distance over a course of 12 weeks. By incorporating V02 max training drills, cross training and enough days off for rest and repair, it will help you build your speed, stamina and resistance.
It is always recommended that you consult your doctor before starting any new exercise program. ASICS cannot accept any liability to injuries which occur while training via the schedule we provide.
To keep you on track and accurately monitor your workouts, download the ASICS Runkeeper™app . A free app to track your performance and keep your goals.
Week 1
Monday: Rest
Tuesday: 3K run (easy pace), General stretching
Wednesday: Rest
Thursday: 4K easy run, General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 7K easy run, Stretching and active recovery
Week 2
Monday: Rest
Tuesday: 4K easy run, General stretching
Wednesday: Rest
Thursday: 5K easy run, General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 8K easy run, Stretching and active recovery
Week 3
Monday: Rest
Tuesday: 4K easy run, General stretching
Wednesday: Rest
Thursday: 6K easy run, General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 9K easy pace, Stretching and active recovery
Week 4
Monday: Rest
Tuesday: 4K easy run, General stretching
Wednesday: Rest
Thursday: 8K easy run, General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 8K easy run, Stretching and active recovery
Week 5
Monday: Rest
Tuesday: 5K easy run, General stretching
Wednesday: Rest
Thursday: 10K easy run, General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 10K easy run, Stretching and active recovery
Week 6
Monday: Rest
Tuesday: 6K easy run, General stretching
Wednesday: Rest
Thursday: 2K easy run, 6K half goal pace, 2K easy run
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 12K easy run, Stretching and active recovery
Week 7
Monday: Rest
Tuesday: 7K easy run, General stretching
Wednesday: Rest
Thursday: 10K easy run (include hill running), General stretching
Friday: Rest
Saturday: Rest / Cross Train
Sunday: 14K easy run, Stretching and active recovery
Week 8
Monday: Rest
Tuesday: 5K easy run, General stretching
Wednesday: Rest
Thursday: 2K easy run, 7K half goal pace, 2K easy run
Friday: 2-3K moderate pace
Saturday: Rest / Cross Train
Sunday: 16K easy run, Stretching and active recovery
Week 9
Monday: Rest
Tuesday: 6K easy run, General stretching
Wednesday: Rest
Thursday: 12K easy run (include hill running), General stretching
Friday: 3-4K moderate pace
Saturday: Rest / Cross Train
Sunday: 18K easy run, Stretching and active recovery
Week 10
Monday: Rest
Tuesday: 5K easy run, General stretching
Wednesday: Rest
Thursday: 2K easy run, 6K half goal pace, 2K easy run
Friday: 3-4K moderate pace
Saturday: Rest / Cross Train
Sunday: 18K easy run, Stretching and active recovery
Week 11
Monday: Rest
Tuesday: 4K easy run, General stretching
Wednesday: Rest
Thursday: 2K easy run, 6K half goal pace, 2K easy run
Friday: 3-4K moderate pace
Saturday: Rest / Cross Train
Sunday: 18K easy run, Stretching and active recovery
Week 12
Monday: Rest
Tuesday: 4K easy run, General stretching
Wednesday: Rest
Thursday: 5K easy run, General stretching
Friday: 2-3K moderate pace
Saturday: Rest / Cross Train
Sunday: Race Day!
Race Day Tips For Running A Half Marathon
Congratulations on completing your half marathon training plan. Race Day has arrived and it’s time to put your training into action. Here are a few Race Day tips to get you through to the finishing line.
- Eat light. You want to eat for energy without filling up on bulky food that will slow you down. Focus on nutrient-rich foods high in carbohydrates, such as bananas, cereal, and bagels with honey.
- Warm up properly. To prepare your muscles and joints and to avoid injury, plan to warm up with some easy jogging and light stretching. Follow up with your last meal an hour before the race and you’ll be all ready to go.
- Set a pace and stick to it. Over the past 12 weeks of training for half marathon, you’ll have developed a running pace you’re comfortable with and one you are confident you can sustain.
- Stay hydrated. Start the race well-hydrated and make sure you drink plenty of water or sports drinks during the half marathon. This will help your body to use energy more efficiently, while regulating your body temperature.
- Use sunscreen. An SPF cream, lotion or spray applied to uncovered areas will protect your skin against harmful UVB rays.
- Lubricate your skin. Use Vaseline or protective skin balm on high-friction areas to avoid chafing.Other Important Questions About Training For A Half Marathon
Half marathon training comes with a lot of questions, especially if it’s your first one. We’ve answered some of the most frequently asked questions about running a half marathon below:
How Long Does It Take To Train For A Half Marathon?
Most half marathon training plans are based on a 3-month or 12-week schedule, but you can take more or less time depending on your fitness level and personal running goals. Sign up to OneASICS and get a 90-day free trial to ASICS Runkeeper Go, which includes personalised training plans for your schedule and pace.
How Many Days A Week Should I Run During Training?
Plan on running 3-4 days a week, which will give you enough time off in between for rest, recovery, and cross-training sessions.
What Should I Wear During My Half Marathon?
The best clothing for running a half marathon is lightweight and breathable with added protection from such things as chafing. You can choose from many styles of tops and bottoms to suit your taste and personal preference. For instance, some runners opt for a shorter length pair of shorts, while others prefer a longer short. Find your perfect running shorts, with longer and shorter options available in our running apparel range online .
What Are The Best Shoes For Running A Half Marathon?
You want a comfortable shoe with increased impact absorption, stability and responsiveness, such as the GEL-KAYANO ™. With excellent rearfoot and forefoot gel cushioning, this shoe is made for overpronators. For neutral runners, try the GEL-NIMBUS ™ with lightweight, gender specific cushioning.Plan on wearing your shoes in for 2-4 weeks before running your half marathon, during your training period. This will help you to become familiar with the experience ahead of your race and know what energy return to expect in different situations.
Why Should I Follow A Training Plan?
Following a half marathon training plan will help you stay on track and enable you to reach your running goals within a set timeframe. It’s a great motivational tool and helps you to track your progress along the way.
