Half Marathon Calculated Training Plans

RunDoyen Half Marathon Training Plans

Price:

$39.99

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 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 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 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 ⬇
Clear

Price:

$39.99

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.