16-Week Beginners Half Marathon (21.1 km) Running Plan – Sporty Types

16-Week Beginners Half Marathon (21.1 km) Running Plan

Half Marathon Training Plan

 

16-Week Beginners Half Marathon (21.1 km) Running Plan

 

Easing into training

Even if you’re new to running, this plan will ease you in so that you can complete a half marathon in 16 weeks. You can walk the first few weeks, until you build endurance. By week 11, you can switch to complete running, if your aim is to run the half marathon.

The training phase consists of no more than three days or running (or walking) per week, with a rest day between each run. Try to stick to the program and don’t be tempted to increase the stated distances. That could lead to overuse or injury.

 

Health and Safety

Before you commence this training program, you should ensure that you are healthy enough to undertake this training. Consult a medical professional to ensure you are ready for this. You should be able to comfortably walk for at least 45 minutes before beginning this program.

When you are running or walking, do so at a pace that is comfortable for you. If at any time you experience any discomfort, pain or dizziness, stop and seek medical advice. You should be running at a pace where you can still hold a conversation.

 

Kilometers

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

1

3

Rest

4

Rest

Rest

5

Rest

12

2

4

Rest

4

Rest

5

6

Rest

19

3

4

Rest

5

Rest

Rest

6

Rest

15

4

5

Rest

5

Rest

6

7

Rest

23

5

6

Rest

5

Rest

Rest

6

Rest

17

6

8

Rest

5

Rest

5

11

Rest

29

7

8

Rest

5

Rest

Rest

9

Rest

22

8

5

Rest

6

Rest

5

13

Rest

29

9

5

Rest

5

Rest

Rest

11

Rest

21

10

5

Rest

9

Rest

8

14

Rest

37

11

6

Rest

5

Rest

Rest

11

Rest

21

12

8

Rest

9

Rest

8

16

Rest

41

13

6

Rest

5

Rest

Rest

13

Rest

24

14

9

Rest

11

Rest

9

19

Rest

48

15

5

Rest

10

Rest

5

13

Rest

33

16

Rest

6

Rest

Rest

Race Day

Rest

30.1