6 Week Half Marathon Training Program (+FREE Download)

Really? You ask. A 6 Week Half Marathon Training Program? Is it even possible.

It totally is!

This program was designed for you in mind, my time-constrained, race-junkie, run-loving friend. You are run-loving, right?

FACT: Did you know that only 0.00589% of the United States population ran a half marathon in 2013 according to a Running USA report? That’s less than 1% of the American population having all the 

Who is a perfect runner for this plan?

First of all there is no perfect runner. 

Now that that's out of the way, these runners make good candidates:

  • Those who just love cranking out those half marathons for the fun of it.
  • Those runners who just don't have a huge chunk of time to train but love the distance and the race. (Totally, nodding my head. I have 2 babies. Who need me. Enough said.)
  • The occasional runner who has a solid fitness level.
  • The seasoned walker. (By seasoned, let's assume that you can comfortably walk about 3-4 miles before you start training.)

Ok, so just how hard is this training plan?

Well, that is a very subjective question. But, besides building up your endurance, the training week probably looks very similar to a regular running week that you undertake right now. The only real difference is that we are building that endurance level through the long run on the weekend.

Since the focus is on the long run and completion, I do not suggest this plan for someone who wants to set a PR on their next half marathon. It can be done, but the plan is more designed to just bring you to the finish line and that is why there are only easy runs and endurance building long runs versus a variety of hills, tempos, interval trainings and the like.

The Epic 6 Week Half Marathon Training Program

*Drum Rolls* 

Alright, so here is your very epic half marathon training program. Yes, it's epic because you are going to get this done in only 6 weeks!

Print it off, tape it up somewhere visible and get right to it.

Anatomy of this Half Marathon Training Program

Let’s talk a little about your training schedule as a whole. As you can see each week you will be running at least 4 days. One of those days (scheduled on each Saturday) is considered your long run which will progress by an additional 2 miles each week (10% increase) with a final long run of 11 miles.

This training plan is not geared towards more competitive runners looking for time goals to meet since it is only 6 weeks long. However if you feel that you must have tempo, hill, and speed workouts, include those on the Tuesday of each week. (See these pages for more information on hill training or speed training for competitive runners)

Rest days are given twice a week. Take these seriously and just rest! You’re body needs it.  It has to put up with you being so amazing.

Cross training will be done on Thursday and is marked on the training plan as, “XT”. If you choose to do aerobic exercises for cross training then work for about 30-40 minutes. If you choose strength training as your cross training then limit yourself to no more than 20 minutes.

Tips for Success

Since it is such a short span of time to be training for a half marathon, try and find someone to hold you accountable. You don't have time to be messing around and skipping out on runs since there is no room for make-ups. This is Go Time!  

Here's an idea to start. Let people know on Twitter! Maybe someone else will want to "virtually" join you.


Now get out there. There are only 1008 hours left until your training is complete. 

Here is your FREE Training Plan Download!




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