download hal higdon half marathon training plan

I’ve just recovered from 4 1/2 years of chronic fatigue syndrome.

If you buy or sign up for services through the links on our site, we may receive an affiliate commission – which in turn supports our work. We independently produce all the content associated with training plans we feature on. Running coaches Hal Higdon and Jeff Galloway, who is well-known for his Run-Walk-Run approach to training, offer a number of training plans on their own websites that are excellent guides to getting ready for any race. Remember that there are a number of ways to structure a half marathon training plan. Feel free to swap these if the race you’ve signed up for falls on a Sunday I’ve always found that it’s best to do your long runs on the day you’ll actually run your race, to allow your body to get used to the rhythm of the short run/long run each week. He schedule above places the weekly long run on Saturday, followed by a usually much shorter quick run (or walk) on Sunday. If you’re looking for more helpful advice on avoiding injuries in your training, we recommend injury-prevention plans from apps like Exakt Health. Remember also to get plenty of rest on the days you don’t run, or consider cross-training such as strength exercises, to give your legs ample time to rest and replenish, especially after your long runs.

This will help you develop both the physical stamina and the mental confidence that you’ll be able to complete 13.1 miles by showing you, very slowly (which is designed to prevent injury), that you really can do it - the mileage doesn’t increase dramatically from week to week, we just add one mile onto the weekly long runs each week.

The 20-week plan is designed to escalate the mileage you’ll run each week more slowly than the other two plans, by bumping up the mileage one week and repeating it the next, and then bumping it up again the following week, and so on. The plan is designed to gradually ease the runner into the process with light, easy runs in the opening weeks, followed by longer, more demanding runs in the middle and later weeks, to help build your fitness level. Because this training plan spreads out the weekly and long runs over five months, it can be used by runners who are attempting their first half marathon as well as by someone who’s run several halfs already and wants a structured approach to their training.

Download hal higdon half marathon training plan