This Runner's World Challenge half-marathon training plan for rookies gradually builds mileage, blending long runs with faster-paced workouts to boost endurance and develop speed.
Key
Rest/XT: Ideally, do no exercise. Nonimpact cross-training like stretching, yoga, or swimming is fine. (Run down? Check out 10 Signs You Need a Rest Day)
EZ Run: Run at a conversational pace or cross-train. When on a bike or rowing or elliptical machine, maintain a sustained aerobic effort.
LSD: Long, slow distance run that builds endurance. Run at a conversational pace. LSDs are rehearsals for race day—use them to determine your gear choices and fueling strategies before and during the run. (Search: Race day nutrition tips)
Tempo: These runs teach your body how to hold a faster pace over time. Do them at a comfortably hard pace, where you can talk in phrases. (Video: Tempo pyramids on the treadmill)
10-K Race: This "tune-up" race is optional. If you choose to do it, use it as a race rehearsal for your half-marathon—practice what you'll wear, eat, and drink, as well as your pacing strategy.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
| 1 | Rest/XT | 4.8 km EZ | Rest/XT | 4.8 km EZ | Rest/XT | 4.8 km EZ | 8 km LSD | 14 |
| 2 | Rest/XT | 4.8 km EZ | Rest/XT | 6.4 km EZ | Rest/XT | 4.8 km EZ | 8 km LSD | 15 |
| 3 | Rest/XT | 4.8 km EZ | Rest/XT | 8 km w/ 3.2 km @ tempo pace | Rest/XT | 4.8 km EZ | 9.6 km LSD | 17 |
| 4 | Rest/XT | 4.8 km EZ | Rest/XT | 8 km w/ 4.8 km @ tempo pace | Rest/XT | 4.8 km EZ | 11.2 km LSD | 18 |
| 5 | Rest/XT | 4.8 km EZ | Rest/XT | 6.4 km EZ | Rest/XT | 6.4 km EZ | 12.8 km LSD or 10-K race (+ 1.6-km warmup and 1.6-km cooldown) | 19 |
| 6 | Rest/XT | 4.8 km EZ | Rest/XT | 6.4 km w/ 4.8 km @ tempo pace | Rest/XT | 4.8 km EZ | 9.6 km LSD | 16 |
| 7 | Rest/XT | 4.8 km EZ | Rest/XT | 9.6 km w/ 6.4 km @ tempo pace | Rest/XT | 4.8 km EZ | 16 km LSD | 22 |
| 8 | Rest/XT | 4.8 km EZ | Rest/XT | 9.6 km w/ 6.4 km @ tempo pace | Rest/XT | 4.8 km EZ | 19.3 km LSD | 24 |
| 9 | Rest/XT | 4.8 km EZ | Rest/XT | 9.6 km w/ 6.4 km @ tempo pace | Rest/XT | 4.8 km EZ | 14.4 km LSD | 21 |
| 10 | Rest/XT | 4.8 km EZ | Rest/XT | 8 km w/ 3.2 km @ tempo pace | Rest/XT | 4.8 km EZ |
RACE DAY! 21 km |
24.1 |
