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 |
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|
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 |
3 |
Rest |
Race Day |
Rest |
30.1 |
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