If you’re looking for a smart training plan to help you hit your next (or first)half marathon goals, then step right up! We’ve put together a plan that will allow you to progress steadily over the coming months without pushing your injury risk. This 16 week half marathon training plan does assume you have a base already, so you may need to drop down the miles if you do not.
When I ran my first half marathon, I crossed the finish line and swore I’d never do it again. Why? Because I didn’t follow any kind of training plan. My “fueling strategy” was a handful of Swedish Fish, and I had no idea how important the right gear was. Let’s just say, I learned a lot that day!
That’s why this plan is here, to guide you every step of the way. It’s simple, easy to follow, and flexible enough to fit into your life—even if you’re balancing work, family, and everything in between.
Between Coach Amanda’s decade plus of coaching and my own 5 years, we believe this is a solid plan for those with a little experience and can easily be modified for your needs. Of course, if you want something truly custom…well that’s why we offer 1:1 coaching!!
One thing I always say about training is that you’ve got to have fun. Sure, there will be days when motivation feels hard to come by, but if training starts to feel like a chore, it’s time to switch things up.
Who is This 16 Week Half Marathon Plan For?
This training plan is perfect if you have been running consistent mileage for at least a year, have a specific race goal in mind or you are able to run at least 6-8 miles as a long run already.
If you’re a beginner or looking to run your first half marathon, check out our other free Half Marathon training plans:
Training for a half marathon is not just about covering distance, it’s the perfect time to practice everything from wearing the right gear to testing your fueling strategy and strengthening your mindset.
By race day, you’ll feel strong, prepared, and ready to take on 13.1 miles.
16 Week Half Marathon Training Plan Breakdown
Over 16 weeks, this plan will help you build mileage gradually, develop speed and endurance, and prepare for race day. It will include a mix of easy runs, long runs, and speed workouts like intervals, tempo runs, and strides.
To keep things exciting, this 16-week half marathon training plan can be broken into sections so you can celebrate accomplishing smaller goals on your way to 13.1 miles. Those small wins will keep you motivated and remind you why you started this journey in the first place. Let’s make this a challenge you’ll enjoy every step of the way!
For those of you that like to check off boxes, there’s a spreadsheet that you can download and even print!
This plan doesn’t give you specific paces for the workouts or strength training plans, but those are included in customized coaching plans we create. So if you need something tailored to you, reach out about 1:1 coaching!
Easy Runs
Remember that 80% of your total weekly volume should be in your Zone 2 or easy running. Meaning you should be able to carry on a conversation or sing your favorite song out loud during these runs.
Some days may feel easier than others and that is okay!
Speed Workouts
This plan does include a speed workout every week. It’s totally normal to feel a little nervous about speed workouts, they’re meant to challenge you and push you outside of your comfort zone. They are inserted with a steady build, but you know your body and if it’s wildly new or you’re feeling fatigued then you may need to pull back.
It will help improve your, which will also help with your endurance.
A few key tips:
- Don’t over run the speed, meaning don’t try to go faster than the prescribed paces and don’t try to do more.
- Easy days have to truly be easy so you have the energy to go hard on these speed days and long run days
- The spreadsheet has links in the far right column to help explain workouts if you’re unsure
- Expect to learn how to run strides – a sneaky speed tool
- Get comfortable with Interval Workouts and learn goal pace running
At the end of the 16 weeks, you will be able to look back and see just how much progress you have made. Those workouts that once felt impossible will be a reminder of how much progress was made.
Long Runs
In this plan, long runs are schedule for Sundays, but feel free to adjust based on your schedule. If Saturday or another day works better for you, that’s totally fine! Lately, I have been doing my long runs on Mondays, and have loved it.
If you do move your long run, try to keep your hardest workout and lower-body strength day a few days apart.
This will help you to avoid heading into your long run feeling overly fatigued and can get the most out of it.
You will notice that there are a 13 and 14 mile long runs scheduled, don’t let this intimidate you from trying the plan! You know your body best, it’s okay to shorten these long runs to 10 and 11 miles. Pushing yourself too much too soon won’t help you to improve and could increase your risk of injury.
What if I Need to Change Days?
Everyone’s personal schedule is going to be different. This training plan will include 4 days of running.
The speed workout is scheduled at the beginning of each week to give enough time to recover before your weekend long run. You can move the workouts around so that it fits with your lifestyle.
But before you do that, there are a couple of things to remember:
- Never skip the weekly rest day
- You will have a planned cutback week every 4th week to help you recover
- If you move the schedule around, keep 2-3 days between your hard workouts, including your long runs and lower body workouts.
What Should You Do for Strength Training on This Plan?
Strength training is an important part of any training plan- no matter the distance. Strength training will reduce the risk of injury, improve your overall performance and help you maintain better running form.
No need to spend hours in the gym or follow workouts that are super complicated. 20-30 minutes once a week focusing on full body workouts with bodyweight, resistance bands/weights or a combination will do just fine. (Of course, we also won’t complain if you are able to squeeze in more without over doing it.)
The first 14 weeks of the plan, you will see 2 days of strength training scheduled. This will be a lower body day and upper body/core day.
Again, like with the speed workouts you will want to keep your lower body workout a few days apart from your long run so that you’re not running on super fatigued legs.
When you reach half marathon taper weeks the focus will shift to bodyweight exercises and mobility to help you prepare for race day.
What About Rest Days During the 16 Weeks?
First, you’ll notice every 4th week you will see a cutback week to give your body time to recover and adjust. This is intentional because without that pull back, you are just piling on the stress and not providing time for your muscles, joints and tendons to actually absorb the work and get stronger.
There will also be 1 planned rest day each week, do not skip it.
As you go through training, listen to your body and if you’re feeling more tired than usual, take an extra rest day. It’s not worth it to push through just to check something off of your list.
Rest days can be complete rest or active recovery days.
- Active recovery days help you stick to a schedule.
- Same time you would have run, you do 10 minutes of hip mobility or foam rolling.
- It eases your anxiety about not doing anything.
- REST is when the body grows from the work you do, it is part of training.
Start to look forward to your rest days and not dread them. Remember that you can’t give it your all in a workout or even on race day if you’re constantly pushing on empty.
Ready to get started?
👉Grab the full free 16 week half marathon plan here >>
There is so much, SO MUCH, more that we could tell you to get ready for the half marathon.
We’ve actually broken it down in to a number of articles, so save this page and come back as you move through stages to get the details.
All right, you are on your way!! Remember we’re here for more tips or for that custom coaching to hit your big goals.
