Half Marathon Calculated Training Plans

Name: Half Marathon Training Plan | RunDoyen
SKU: 102
Price: 39.99 USD
Availability: InStock

Price:

$39.99

Level

Clear

Know Which Level is Right for You

This is a 16-week training plan designed by running coach Tara Welling that will help you complete your next half marathon.

Level 1

This training plan will help you complete your next half marathon without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 13.1 miles of running for race day.

Race Goal: Complete all 13.1 miles running
Goal Race Pace: 8:00-12:00/mile
Miles/Week: 15-25
Days/Week: 3-4
Longest Training Run: 10 miles
Experience Level: No running experience required, but decent general fitness recommended.

Level 2

If you’re looking to run your next half marathon a little bit faster, then this plan is for you. You’ll start off building up your endurance and then transitioning to specific workouts to help you get across the finish line faster in your next race.

Race Goal: Run 13.1 miles faster
Goal Race Pace: 7:00-11:00/mile
Miles/Week: 25-35
Days/Week: 4-5
Longest Training Run: 12 miles
Experience Level: Some prior running experience

Level 3

If you really want to get the most out of yourself in your next half marathon, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Race Goal: Run 13.1 miles your fastest
Goal Race Pace: 6:00-10:00/mile
Miles/Week: 35-45
Days/Week: 5-6
Longest Training Run: 15 miles
Experience Level: Consistent running several weeks prior to starting plan

Price:

$39.99

Choose a Level ⬇

Level

Clear

Price:

$39.99

Level

Clear

How it Works

Calculated Training plan, built for your race goal by World Class Coaches

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Training Phase Descriptions

Description: This training plan will help you complete your next half marathon without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 13.1 miles of running for race day.

Phase 1 (5 weeks):

We will begin with a combination of walking/jogging intervals as you begin to build up your strength and duration of the running intervals. During the first five weeks, the goal is to run 3-4 days per week with the longest run being 4 miles. You will not have any workouts during this phase, instead the goal is to have a quality base building period to prepare you for your introduction to workouts in the next phase. Your total weekly mileage will be around 15 miles. This is also a great opportunity to add in cross-training that will elevate your heart rate and help repair your muscles from the increase in running.

Phase 2 (4 weeks):

Now that we have built up some strength, the primary goal of this phase is to continue with the 3-4 days per week of running with incorporating one workout a week. The longest run during this 4-week phase will be bumped up to 7 miles with the total mileage hovering around 18-20. We will have a mixture of hill workouts and fartleks (which is an interval workout consisting of faster paced running and easy jogging. During this phase, you may notice a bit of soreness from the new stimulus of faster running, but your body will adapt and get stronger.

PHASE 3 (4 weeks):

Now that we have had a solid 9 weeks of training you will have one down week which will still have you running 3-4 days per week, but there will not be any workouts. This will allow you to recover and mentally prepare for the remainder of the training plan as the race approaches. The long-run will now be consistently up to 8-9 miles and will include a tempo effort workout. The target weekly mileage will be around 20-22 miles.

PHASE 4 (3 weeks):

The last phase is 3 weeks and the maximum long-run goal is to hit two 10 mile runs for two weeks, with the last week of the training plan leading up to the race being a taper week. We will still have 3-4 days of running during the taper week and the weekly mileage will be about the same because the race itself is 13.1 miles. The last few easy runs will decrease in distance as you will be resting and getting ready for race day.

Description: If you’re looking to run your next half marathon a little bit faster, then this plan is for you. You’ll start off building up your endurance and then transitioning to specific workouts to help you get across the finish line faster in your next race.

Phase 1 (4 weeks):

During this phase, the goal is to continue building up your endurance. Before starting any workouts, it is crucial we have a solid foundation of consistent running to help prevent injury. We will aim to run 4-5 days a week with the long run maxing out at 9 miles. The mileage per week goal is 25, which will increase over the duration of the training plan. We will not have any workouts during this first phase, but we are setting you up to transition to workouts in the next phase.

Phase 2 (4 weeks):

Now that you have had a consistent 4 weeks of mileage, we will begin to incorporate tempo effort workouts and hill repeats. The tempo efforts will be slightly faster than your race pace effort. The incorporation of the hill workouts will work on your leg turnover and build your strength while minimizing the risk of injury. We will still be staying consistent with running 4-5 days per week and a long run (up to 10 miles). The weekly mileage will hover around 30 miles per week.

Phase 3 (4 weeks):

This will be meat and potatoes of your training plan and we will be hitting some of your longer tempo workouts and maxing out the weekly mileage to 35. The primary goal of this phase is to get accustomed to running race pace and faster. This will help build strength and speed for the upcoming race, while also helping to mentally prepare you. During this phase, the long runs will max out at 12 miles and the workouts will include tempos, fartleks and track intervals.

Phase 4 (4 weeks):

The final phase of training will focus on dialing in race pace tempos (the longest tempo will be during this phase) and will also have a mixture of speed workouts to work on leg turnover. The longest run will still be 12 miles but during the taper week, the long run will decrease to ensure you are rested and recovered. We will still be running 4-5 days per week, but the easy running days will decrease in distance.

Description: If you really want to get the most out of yourself in your next half marathon, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Phase 1 (3 weeks):

Since you already have a solid foundation of logging miles, we want to use these three weeks to begin incorporating strides at the end of easy runs as well as including a hill workout each week. This will expose you to running faster and work on leg turnover while keeping your volume consistent. During these 3 weeks, we will be running 5-6 days per week and the weekly mileage will be around 35. The long-run will max out at 10-11 miles, but we will increase the long run distance as we progress through the training phases.

Phase 2 (5 weeks):

During this phase, the primary goal will be hitting tempo workouts and beginning faster interval training workouts. We will work on building your endurance as you prep for the half marathon distance. During these 4 weeks, we will continue with running 5-6 days a week with hitting a target weekly mileage of 38-40. The longest run during this phase will be 12-13 miles, which will fluctuate depending on the workout load and necessary recovery.

Phase 3 (5 weeks):

The primary goal of this phase is to log the higher mileage weeks, coupled with the longer workouts. We want to dial in your half marathon workouts, build speed/endurance and mentally prepare you for the half marathon effort race pace. The long-run will be a max of 15 miles but will also include a workout within the long run. Weekly mileage will hover around 40-45 miles before tapering and ensuring you are recovered and ready to race your best on race day.

Phase 4 (3 weeks):

The majority of the hard work is done, but during the last couple of weeks we will have a one to two final preparation workouts and one long run. Two weeks out from the race the mileage and long run will decrease a little, but overall you will keep with the same plan of running 5-6 days per week. The final week will be a taper week, with the easy runs decreasing in distance as you lead up to race day.

Doyen Dasher Training Program

More than just a training plan, our World Class coaches developed the Dashers training program to be a value-packed alternative to hiring a coach.

$39/month after 7-day free trial

The Half Marathon Training Plan, Achieve Your Personal Best

There is no big secret to achieving your personal best. It’s all about training smarter, not harder. Everyone has different abilities and needs, which is why we are here to help you wherever you are in your running journey. With the right training plan, you can achieve your personal best at any distance. Let’s explore the different training plans that are available and how you can use them to train for a successful half marathon.
Marathon training plans can be a long and arduous journey. Although they’re not that difficult to follow, they do take a lot of time. If you’re looking to knock out a half-marathon in the near future, a training plan might be the way to go.

The Different Parts of a Half Marathon Training Plan

There are different types of plans for half marathon runners. Some people may choose to run the entire 13.1 miles at once, while others may opt for a run/walk strategy. There are also different levels of intensity that can be followed based on the runner’s goals. For example, a beginner may choose a plan that has them running three days a week with cross-training on the other days. A more experienced runner may choose a plan that has them running five or six days a week.
Generally, to complete a half marathon, you should gradually increase your mileage over time and build up your endurance. The training plan includes a mix of long runs, tempo runs, and speed workouts.
At the initial phase of your training plan, you’ll want to focus on completing long runs. These runs will help you increase your mileage and prepare your body for the race distance. As you get closer to the race, you’ll need to start adding in tempo runs and speed workouts. Tempo runs are shorter than long runs but harder than easy runs. Speed workouts involve running at a faster pace for a set amount of time or distance.

Key Points to Keep in Mind

● Training Plan – A well-designed training plan is essential to completing a successful half marathon.
● Running Frequency – To prepare for a half marathon, runners should aim to run at least three times per week.
● Running Pace – Maintain a consistent running pace throughout the duration of the run.
● Race Strategy: There are several strategies that can be used to successfully complete a half marathon.
● Post-Race Recovery: After completing a half marathon, it is important to allow the body time to recover.

Half Marathon Gear

When training for longer races (or just in general), it’s important that you keep things as consistent as possible. The human body is highly adaptable and will easily handle almost any sort of stress if taken one step at a time. From your running shoes to your sports drink, and everything in between, it’s time to think ahead and prepare for the marathon.
Nothing is more frustrating than having something go wrong with a new piece of clothing on a run and so on. A good rule of thumb is that you’ll want to spend at least an hour training in a new piece of gear before racing in it.
One way to ensure that you have nothing unexpected ruining your race day performance is by consulting your local running store for recommendations as to which specific running shoes will cater best to your gate. Don’t forget! Trying out multiple pairs can be a good bet to make sure you find the perfect shoe.
Planning ahead by selecting the right technology or equipment to bring can make all of the difference when you need it most. “He who comes prepared goes furthest” is applicable here as it will save you extreme pain and frustration in the long run. Whether it’s a waist belt, vest, or handheld water bottle, the perfect gear can make a world of difference when you need it most. It’s always a good idea to have at least one spare pair of running shoes in your bag just in case.
In addition, a watch is an essential part of your gear because it helps you keep track of your pace and distance. Both pace and distance are extremely important metrics – and thankfully keeping track of both is now possible with innovative technology.
Weather is another factor that needs to be considered; plan ahead of time what you’re going to wear that day so you aren’t caught off guard.

Half Marathon Tips for Absolute Beginners

Before going into the distance craze of half-marathon running, there are a few things to know that can help your training regime last. These are the 5 considerations that any beginner needs to take into account and they all have to do with staying strong, healthy, motivated, and having a successful race overall.

Choose the Right Plan For Your Ability

It is the most essential factor that you must think about when starting out on your journey to becoming a half-marathon runner. Starting at the wrong level will result in constantly struggling to keep up with others who are a lot more experienced than you. It is recommended that you start off with the 5K or 10K.
This way, you will have enough time to build up your stamina as well as speed and endurance. Once you feel comfortable with this, then you can progress to the next level of running which is the half-marathon. The 5K level is considered beginner level while the 10K level is beginner-intermediate, and the half marathon is intermediate-advanced.

Setting up Your Goals

It is crucial for you to set up realistic goals. When setting your goals, it is important to consider how much you want to run vs. walk in the half-marathon and your fitness level.
There are 3 types of goals that you can set, short-term, mid-term, and long-term. Short-term goals should be achievable within the first few weeks of training while the mid-term goals should be achieved by the end of the month and the long-term goals should be reached by the end of the year.

Your Plan and the Schedule Should Go Side by Side

The training plan must be according to your abilities and current schedule. It should be written to suit the type of person you are. Things like how much rest can you get? And how much running are you able to do? The answers to questions like these can help you find a good balance between training and rest.
Also, monitor your performance during each training session. This will allow you to identify what areas of your training need improvement and which areas of your performance require any further development.
● Make sure you can do at least 1 easy run on the day before the race.
● Do your recovery runs (short runs) during the week. This is a good way to maintain muscle mass while improving your performance.
● Eat well during the training period.
● A good sleeping schedule and plenty of rest are necessary.

Nutrition

Focus on your nutrition in the weeks leading up to the race. Eat plenty of healthy foods that will give you energy and make sure to hydrate properly.

The Pace

Be sure to practice running at the right pace so that you’ll be prepared for the challenge on race day. Try running intervals or using a GPS watch to track your pace.

FAQ

What is Half Marathon Training Plan

A half marathon is a road running event of 21.0975 kilometers (13 miles 192.5 yards) – half the distance of a marathon.
With the steady growth of recreational running in the 1950s, race organizers looked to offer an alternative to the standard marathon distance, and so the half marathon was born.

It is meant to show you how to train for a half-marathon, but it’s also a good way to plan your training for any running distance and one of the most comprehensive training plans available which is perfect for any runner at any level.

How many months do you need to train for a half marathon?

On average, a half marathon training would take 3 months or 12 weeks. However, there are a lot of different factors to consider when deciding how long it will take you to train for a half marathon. You should first consider your current fitness level and whether or not you have any medical conditions that will affect your training. After that, figure out how much time you will spend training. For example, if you commute to work and spend a lot of time sitting, you will probably need more time to train than someone who is more active.

What is the minimum distance required to run to train for a Half Marathon?

In order to be ready for the race, you’ll need to make sure that you are running a certain number of miles each week and those miles will depend on your fitness level. If this is your first half-marathon and your fitness level has not been developed yet, try doing a few extra miles every day until you’ve built up the endurance required.

What is a good half marathon time for a beginner?

A good half marathon time for beginner males is between 2:05 to 2:15 and for females 2:20 to 2:30. At the beginning of your training sessions, it is best to start small and slowly increase your running time. The distance of the race can also be a factor in running a faster time.

Why should I follow a training plan?

A training plan will help you stay on track and reach your goal faster. Without following a training plan, you may find yourself struggling to complete milestones and goals. All of the training plans are available online and through mobile apps.

Do I need any special equipment?

To start running, you do not need any special equipment. However, if you wish to improve your speed and distance, then you should invest in good running shoes.

How many days a week should you run training for a half marathon?

You should run at least 3 days a week for a half marathon. However, there are many variations to running a half-marathon. It all depends on you, your schedule, and your personal motivations for running one in the first place. For example, some people run for fitness, others to give back and raise money for charity.
Whatever it is, if there are other things going on in your life that intrude, such as things you have to do around the house or with family and friends, etc., then plan accordingly so that you can get it all in!
And once again this comes back to understanding what your main motivation is: Are you running a half-marathon as part of a fundraiser run by a charity? Are you looking to shed those unnecessary pounds or are you just concerned about keeping fit? If so, then opportunities abound! Of course, that’s not to say that you shouldn’t be putting in the work regardless because hey – no pain no gain right?!

Is 6 weeks enough time to train for a half marathon?

If you have been running moderately paced distances (four to six miles) for several weeks without increasing your distance, it is quite possible that you can train for a half marathon in six weeks. But if you have not run before or have been running only sporadically, a 6-week half-marathon training plan won’t be an easy task.

Is running 3 times a week enough to train for a half marathon?

Running 3 times a week is a great start to training for a half marathon. It will help you build up your endurance and strength. Include running intervals and some cross-training (stretching, biking, or swimming) in your training program. This will keep things fun and exciting and will also help you avoid getting bored with the same thing over and over. Also be sure to hydrate frequently, keep eating healthy throughout your training, and get enough rest.

Can you go from couch to half marathon in 12 weeks?

A big yes, you can definitely do that. If you have some running experience, you’ll be able to run a half marathon in around 12 weeks.
Many people want to get prepared for a half marathon but just don’t give themselves enough time and this causes them to injure themselves or not be able to perform at their peak due to burnout which is why we suggest starting slowly with small daily mileages and then gradually increasing them over time. 12 weeks should be enough time for you to get your body feeling great and performing at its best.

Is 2 Months enough to train for a half marathon?

When looking over the average half marathon training schedule, you’ll find it consists of 12 weeks of running anywhere from 15 to 25 miles per week and as little as three to five days of running per week. However, it is entirely possible to finish a half marathon in as little as two months/8 weeks, especially if you train hard and incorporate some speed work into your program. The key is to not overtrain and make sure you are training at the right pace for your body.

Is 3 hours a good half marathon time?

Absolutely, between 2 to 3 hours is a good time if you are new to the half marathon distance. But an experienced runner can complete the same distance in 2 hours.

Is 16 weeks enough to train for a half marathon?

Yes, 16 weeks is an appropriate timeline, especially when you’re running a half marathon for the first time. However, the training plans used by elites and casual runners vary significantly.
Elite runners are more likely to use an 8-week training program because they are capable enough to complete their long runs and other specific workouts in a shorter time period.

What is a good 5K time?

25 to 35 minutes is a good time for a 5K. It should be run at a pace that you can maintain for the entire duration of the race. This will help you avoid injury and will make it easier for you to finish. The 5K is not a race that is meant to be won, instead you should be focused on finishing the race. Check out our 5k training plan to see what it takes to complete a 5k.

How many miles is a 10K run?

A 10K race (6.2 miles) is ideal for experienced runners who are looking for a greater challenge than the widely popular 5K race (3.1 miles). Originating in Sweden as an interval training distance for track athletes, this endurance event combines elements of speed, strength, and energy, and is seen across the world as a test of fitness and stamina.

Is it OK to run 10k every day?

Many people run 10ks every day; to them, it’s the best way to build stamina, endurance, and fitness. But it is essential to keep in mind that running a 10K every day can not only be tiring, but also dangerous for the body. It is all different for every individual, so it’s up to you to decide what is best for your body.

Is 3K long distance?

When it comes to long-distance running, 3K which is 1.9 miles is a minimum distance that is commonly accepted as a long distance. However, as mentioned before, everyone has different physical capabilities and some people can run much longer distances than others. The minimum distance in running depends on the runner’s fitness level since it takes more energy to run much farther than 3K.

How do I find the best half-marathon training plan for me?

Looking for a great half marathon training plan can be exhausting, but you must have something that suits your own unique needs and also fits into your schedule. It’s also important to consider any other factors related directly to your training (such as nutrition) and make sure that there are simple instructions included whenever possible. When it comes down to the actual race itself, having a dose of enthusiasm will get you through the finish line in one piece!
If you’re looking to start training for a half marathon and you’ve never run one before, there are plenty of online resources to get started. Before you choose a program, make sure that it’s geared towards your particular needs as someone who has never run this distance before. It must have a schedule that you can stick to while ensuring that it aligns with your goals.

What if I am Not Improving on my Half Marathon Plan?

You may have selected the wrong half marathon plan but that’s not always the case. It is normal to feel frustrated when you are not seeing any progress. Nobody improves in every area of their life uniformly. The variation in the pace of growth is very normal. Always remember that improvement is not always linear, but we often hit plateaus before moving forward. Trust the process of training and do not lose hope. Your body needs time to adapt to the new stimulus. Slow and steady wins the race. So, don’t get discouraged and stick to your training plan.

What Kind of Strength Training Should I be Doing

Weight lifting and bodyweight exercises are kinds of strength training that can help one train for a half marathon. However, there are several other kinds of exercises that assist you in preparing your body for a half marathon. A few examples of these include swimming, cycling, running, and rowing. All of these activities have benefits that can help to improve your endurance and speed in the race.
Every runner, no matter the level, needs to incorporate strength training into their training plans. Strength training, in particular, is important for runners who rely on their speed to win races. The stronger you are, the more powerful your stride will be. Weight lifting exercises build muscle and help you run faster and farther. They are beneficial for competitive runners because they allow them to improve their running stride. Bodyweight exercises improve balance, and stability as long as you incorporate them into your daily training routine. The best workout routine is one that’s balanced and includes a variety of exercises and techniques.

What’s the Role of a Coach

If you want to crack the code to run a half marathon then pick a great coach who will give you valuable information and tips to help you on your journey. Training for a half marathon is a lot easier with someone who you mesh well with so that you can advance in your training and get to the finish line strong!
They create a training plan that is tailored to your individual needs and help you to stay on track as you prepare for the race. Receiving coaching is a lifestyle change that will make all the difference in the world.
Coaches aren’t just for people who are willing to learn a new sport but for a whole lot more than that. These people are able to take anyone who is just starting out and help them to improve over time and always be there for you when you need some extra confidence or have some questions that need answering so don’t feel down if your place in life needs an extra push because they are out there waiting for you.
Reach out to us today to be paired with the perfect coach and training plan for where you are and what you are hoping to accomplish!