Your Step-by-Step Half Marathon Training Schedule

Whether it's your first time in a racing bib or you just need a little refresher on those 10-miler training runs, we've got a half-marathon training schedule that will get you across the finish line. Join the ranks: The half marathon currently has the highest percentage of women of any U.S. road distance—57 percent of competitors are now female (in 1985, just 20 percent of competitors were!). If it seems like everyone and her sister is doing a half marathon, there’s a reason: between 2008 and 2009, the number of half marathon finishers grew 24 percent, to more than 1.1 million.

So SHAPE asked running coach Brendan Cournane to give us two plans. Follow his expert advice (he's completed marathons in all 50 states!), get started on this half marathon training schedule, and you'll be feeling confident at the start and ready to finish strong come race day. Try it: 13.1 will look great on you!

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Half Marathon Training Schedule For First Timers—Even If You Haven't Been Working Out
The free 12-week training program starts with periods of walking interspersed with periods of running. You can do this, even if you haven't been working out that much for the past 6 months. Your longest walk/run the first week is 4 miles, and you work up to race ready over three months. Bonus: Sundays and Fridays are rest days!

Half Marathon Training Schedule for Regular Runners (You Run About 10 Miles/Week)
If you've been running 3 or so miles three times a week, this free plan is for you. In 12 weeks, you'll safely increase your mileage so you can handle the whole 13.1. Plus, you get two days of rest and two days of cross training every week.

Beginner's Run/Walk Half Marathon Training Schedule

Opt for this half marathon training schedule if you're new to running and/or haven't been working out regularly in the last six months. If you're a true running first-timer, follow the (A) time periods; if you've been hitting the pavement a couple times a week, go for the (B) options.

FYI: The number to the left of the "/" indicates the length of time (in minutes) to run, while the number to the right of the "/" indicates the length of time (in minutes) to walk. For example, the (A) workout for the first week of the schedule reads 3/2, which means you should run for 3 minutes, walk for 2 minutes. The workouts for running on Mondays and Wednesdays are time based. For example, Monday of the first week reads 30 - 36 minutes. If you're following the (A) schedule, you'd run-walk for 30 minutes; if you're doing the (B) plan, you'd run-walk for 36 minutes.The mileage listed is the max distance you should go, so for Monday of Week 1, you'd run/walk for three miles or 30/36 minutes, whichever comes first.

To read the workout key:
Cross-Train: Non-weight bearing activity. Examples are biking, swimming, rowing, or elliptical trainer. You want to maintain and build on your aerobic fitness, while also giving your body a rest from the wear and tear of running.
Easy Run: This is a recovery run, so if you're training with a heart rate monitor, stay in the 65 to 70 percent zone.
Long: This is a long, slow distance run, also known as a 'fat burning run'; keep a pace that makes it easy to maintain a conversation.

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Half Marathon Training Schedule for Regular Runners

Opt for this training plan if you've been running regularly – about 3 or so miles, three times a week. This plan will get your mileage up safely and quickly.

(FYI: The workouts for running on Mondays and Wednesdays are time based, so the distance listed is the max to run within that time frame. For example, under Monday in Week 1, you would run for either 30 minutes or 3 miles, whichever comes first.)

To read the workout key:
Cross-Train: Non-weight bearing activity. Examples are biking, swimming, rowing, or elliptical trainer. You want to maintain and build on your aerobic fitness, while also giving your body a rest from the wear and tear of running.
Easy Run: This is a recovery run, so if you're training with a heart rate monitor, stay in the 65 to 70 percent zone.
Long: This is a long, slow distance run, also known as a 'fat burning run'; keep a pace that makes it easy to maintain a conversation.

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