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.
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.
|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