Half Marathon Training Plan: Your 16-Week Guide to Race Day Success

The three non-negotiable workouts in our half marathon training plan are speedwork, an easy run and a long run. Try to get one of each type in each week (see the downloadable PDF here for more info on weekly mileage and recommendations).

1. Speedwork: Speedwork is essential training for race day and should be incorporated into your workout routine once a week. Any run that is faster than your current casual running pace can be classified as speedwork, and there are several different types of workouts you can do including: strides, progression runs and running at race pace etc. Speedwork helps train fast-twitch muscles, builds stamina and improves your efficiency. See the following workout options:

• • Strides: Start with a warmup – running 10 minutes at an easy pace followed by dynamic stretches (high knees, skips, shuffles, etc). Once you are properly warmed up, continue running at your easy pace. When you are ready, accelerate to 80-90% of your top speed for 20 seconds. This should feel fast but should not be an all-out sprint. Follow this with 30-40 seconds of recovery time slow jogging or walking. Build to 10 repeats and increase from 20 second speed intervals to 60 seconds. Finish with a short and easy cool down jog.

  • Progression Run: For this type of speedwork, gradually increase your speed throughout your run. Start out at an easy pace for mile 1, then drop 30 seconds off of the pace for mile 2. Drop another 30 seconds of your pace for mile 3. (Example: Start at 10min/mile, with mile 2 at 9:30min, then mile 3 at 9min.)

2. Easy Run: You should aim to have one easy run per week. This run should be casual, comfortable and performed at a pace that you could chat with a friend at (and in complete sentences). If you have a watch or heartrate monitor, you should aim to keep your heart rate in Zone 2 for the duration of the run (or 65-80% of your max heart rate). This type of training helps build aerobic endurance. Curious to know more about heart rate zones? Read more here.

3. Long Run: Long runs are another essential weekly workout, and many runners consider them the key to half marathon training. Make sure this is a day where you’ll have the time and energy to give to both your run and your recovery. Most people like to do their long run on the weekend. Each week, you will increase the distance of your long run, aiming to get into the double-digits before race day. See the training plan here for exact mileage recommendations. This run should also be at a casual, comfortable pace (Zone 2 Heart Rate). This will help you build endurance and mental strength for race day. If you need to, take walking breaks! The Galloway Method rotates running with walking to reduce fatigue.

• • Pro Tip: When planning your long runs, train for the terrain you’ll be racing on – roads, trails, elevation, etc.

4. Rest Day: Recovery is essential to any training plan. Rest days allow your muscles to repair from your hard efforts!

• • Pro tip: Injinji’s Compression socks can help accelerate recovery! 

While you may be eager to hit the ground running, it’s important to build your mileage gradually in order to prevent injuries. If you add mileage too quickly, your body won't have time to adjust to the new load and you may tear or strain something.  

The general rule of thumb is to increase your mileage by no more than 10% per week, though pace, effort and weekly output affect this. And remember not to skip rest days no matter how tempted you are. They are an essential part of your training plan 

When in doubt, listen to your body. If you’re feeling exhausted or you’ve got a nagging pain, address it sooner rather than later. Skipping an easy run early on to give your body time to recuperate is better than showing up injured on race day.  

Typically, runners will build mileage for a few weeks (3-5) then back off for one week to give their bodies time to adjust to the higher mileage. This week is called the down week. You’ll notice this plan follows a three-steps-up, one-step-back format. This will give you some flexibility if you miss a week and need to make it up later.

Track your progress in a journal, on a running watch like Garmin or Suunto, or with an app like Strava. Make note of how you feel and flag any discomfort. This will help you catch injuries early and spot trends so you can prepare for race day. Plus, it’s exciting to see your improvement! 

Practice everything you plan to do on race day during your long runs. 

• Wear the outfit you plan to wear on race day during training runs to ensure it is comfortable and that you won’t chafe in it.

• Break in your shoes before race day! That’s where Injinji performance toesocks come in. The patented five-toe fit is proven to prevent blisters mile after mile.

• Carry the gear and hydration equipment you plan to carry with you on race day. Get used to running with a hydration system such as a vest, handheld bottle or collapsible cup if you plan to use one on race day.

• If you’re interested in learning more about race day nutrition, check out the video below with Coach Jeff Browning. 

For trail half marathons, the Trail Midweight Mini-Crew is a great sock option. In addition to preventing blisters, the Mini-Crew height seals out dirt and debris, while extra padding cushions the impact from rocky terrain.