Plan Overview
Ready to take your half marathon running to the next level? This 14-week plan is designed for the beginner-to-intermediate runner aiming to improve their 13.1-mile performance. The focus is on building endurance, consistency, and introducing speed work safely.
This plan is ideal if you can comfortably run 3-4 miles, 3-4 times per week (approx. 12-15 mpw base). It starts with 4 running days and progresses to 5. The plan includes cutback weeks for recovery and strength training to build resilience. It incorporates structured Tempo runs and light Interval work to help you get faster.
Navigate this guide using the menu above. Start with the Plan Dashboard for key stats. Dive into The Full Plan for weekly details. Understand the Strength Training Philosophy, refer to the Plan Legend, and use the RPE Scale to guide your effort.
Plan Dashboard
Visualize the 14-week journey, understand the key metrics, and see how the mileage progresses towards race day.
Total Weekly Mileage Progression
The Full Plan
Explore the weekly schedule broken down into four focused phases. Use the tabs to navigate through the plan.
Phase 1: Foundation (Weeks 1-4)
Goal: Establish a consistent 4-day/week running habit, building mileage from ~13 to 17 mpw. Integrate strength/core work.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
|---|---|---|---|---|---|---|---|---|
| Wk 1 | REST | 3 mi (EASY) | STRENGTH: 20min (Activation) | 3 mi (EASY) | STRENGTH: 20min (Activation) + 10min Core |
LR: 5 mi (EASY) | REST or 2 mi (R) | 13 mi |
| Wk 2 | REST | 3 mi (EASY) | STRENGTH: 20min (Activation) | 4 mi (EASY) | STRENGTH: 20min (Activation) + 10min Core |
LR: 6 mi (EASY) | REST or 2 mi (R) | 15 mi |
| Wk 3 | REST | 4 mi (EASY) | STRENGTH: 25min (Activation) | 4 mi (EASY) w/ 4x30s Strides | STRENGTH: 25min (Activation) + 10min Core |
LR: 7 mi (EASY) | REST or 2 mi (R) | 17 mi |
| Wk 4 (Cutback) |
REST | 3 mi (EASY) | STRENGTH: 20min (Activation) | 4 mi (EASY) | STRENGTH: 15min Light + 10min Core |
LR: 6 mi (EASY) | REST or 2 mi (R) | 15 mi |
Strength Training Philosophy (Improving Beginner)
Strength work builds resilience against injury and helps you maintain form when fatigue sets in. Focus on mastering bodyweight movements before considering adding weight. Consistency is key.
Phase 1: Activation (Wks 1-4)
Goal: Build a habit, improve stability, and activate key running muscles (glutes, hips).
Sets/Reps: 2-3 sets of 12-15 reps. Bodyweight.
Sample Exercises (Pick 4-5):
- Glute Bridges
- Bodyweight Squats
- Bodyweight Lunges
- Plank
- Bird-Dog
Phase 2 & 3: Build & Power (Wks 5-12)
Goal: Build foundational strength and introduce slightly more dynamic movements.
Sets/Reps: 3 sets of 10-15 reps (Build), 3 sets of 8-12 reps (Power Focus).
Sample Exercises (Pick 4-5):
- Continue Activation exercises
- Add: Step-Ups, Calf Raises, Push-ups
- Power Focus (Wks 9-12): Introduce Jump Squats (bodyweight), Banded Lateral Walks
Core (All Phases)
Goal: Build a stable core to improve running form and efficiency.
Sample Routine: Choose 4-5 exercises. 30-45 sec work / 15-30 sec rest. Repeat 2-3 rounds.
Sample Exercises:
- Planks (Front & Side)
- Bird-Dogs
- Dead Bugs
- Leg Raises/Knee Tucks
- Crunches
- Glute Bridges
Taper (Wks 13-14)
Goal: Recover and stay loose.
Focus: Drop Strength sessions. Focus *only* on the 10-15 min Core sessions and light mobility.