Low-Mileage Half-Marathon Training Plan

Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way gets you ready for your specific race. Secondary workout focus more on speed and help support your next primary workout.

Guidelines

  • Run 2-5 days per week
  • Space your key workouts so that you have at lease 48-72 hours recovery between key workouts
  • Key workouts should begin with 1/2 mile to 1 mile warmup
  • Run the second key workout only if you are feeling completely recovered
  • On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
  • You can substitute a race of approximate workout length for a key workout
  • Run key workouts at maximum speed and intensity
  • Start at a pace that allows you to finish faster than you started
  • On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile

Half-Marathon

The half-marathon training plan assumes that you can run at least 6 miles.

Primary Key Workouts

  • 6-10 mile time trials
  • 7-10 x 1 mile w/ 1 min rest
  • 3-5 x 2 mile w/ 2 min rest

Secondary Key Workouts

  • 6 x 1/2 mile w/ 1 min rest
  • 3 x 1 mile w/ 3 min rest
  • 3-4 mile time trial
Week Key Workout 1 Key Workout 2 (optional)
1 10k time trial 6 x 1/2 mile w 1 min rest
2 7 x 1 mile w 1 min rest 3 x 1 mile w 3 min rest
3 3 x 2 mile w 2 min rest 3-4 mile time trial
4 8 x 1 mile w 1 min rest 6 x 1/2 mile w 1 min rest
5 4 x 2 mile w 2 min rest 3 x 1 mile w 3 min rest
6 8-10 mile time trial 3-4 mile time trial
7 4 x 2 mile w 2 min rest 6 x 1/2 mile w 1 min rest
8 8 x 1 mile w 1 min rest 3 x 1 mile w 3 min rest
9 4-5 x 2 mile w 2 min rest 3-4 mile time trial
10 8-10 mile time trial 6 x 1/2 mile w 1 min rest
11 4-5 x 2 mile w 2 min rest 4 miles at half-marathon pace
12 Half-Marathon Race

Also see Low-Mileage 5k, 10k and Marathon training plans

3 thoughts on “Low-Mileage Half-Marathon Training Plan”

  1. could you clarify the key workout 2
    when you say 6 x1/2 mile with i min rest is that sprinting 6 1/2 mile intervals with one minute rest/walking between each of six sets?
    thanks!! formal training is new to me. i have always just winged it but have overtrained

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