So you’ve only ever run a 5k and now you want to do a half marathon? Getting started isn’t that hard.
Recommended App For Self-Training:
13.1 Half Marathon Trainer
13 WEEK, HALF MARATHON TRAINING PROGRAM
Week 1 - Begins: TBD
Saturday - 45 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 45 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes(Repeat 7 times)
5 Minute Cool Down
Tuesday - 45 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 40 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 6 times)
5 Minute Cool Down
Friday - Rest Day
Week 2 - Begins: TBD
Saturday - 45 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 45 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Tuesday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Friday - Rest Day
Week 3 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Tuesday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 60 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 10 times)
5 Minute Cool Down
Friday - Rest Day
Week 4 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 50 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Tuesday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 70 Minute Session
5 Minute Warm-up Walk
Run 3 Minutes, Walk 2 Minutes (Repeat 12 times)
5 Minute Cool Down
Friday - Rest Day
Week 5 - Begins: TBD
Saturday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - Rest
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Friday - Rest Day
Week 6 - Begins: TBD
Saturday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 80 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 14 times)
5 Minute Cool Down
Friday - Rest Day
Week 7 - Begins: TBD
Saturday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 52 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)
5 Minute Cool Down
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 90 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 16 times)
5 Minute Cool Down
Friday - Rest Day
Week 8 - Begins: TBD
Saturday - 58 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 58 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 100 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 18 times)
5 Minute Cool Down
Friday - Rest Day
Week 9 - Begins: TBD
Saturday - 58 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - Rest Day
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 70 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 12 times)
5 Minute Cool Down
Friday - Rest Day
Week 10 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 110 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 20 times)
5 Minute Cool Down
Friday - Rest Day
Week 11 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Tuesday - 55 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 9 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 90 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 16 times)
5 Minute Cool Down
Friday - Rest Day
Week 12 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Tuesday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Wednesday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Thursday - 70 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 12 times)
5 Minute Cool Down
Friday - Rest Day
Week 13 - Begins: TBD
Saturday - 50 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 8 times)
5 Minute Cool Down
Sunday - 40 Minute Session
5 Minute Warm-up
30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)
5 Minute Cool Down
Monday - Rest Day
Tuesday - 40 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 6 times)
5 Minute Cool Down
Wednesday - Rest Day
Thursday - 140 Minute Session
5 Minute Warm-up Walk
Run 4 Minutes, Walk 1 Minute (Repeat 26 times)
5 Minute Cool Down
Friday - Rest Day
RUN DAY: Saturday, April 25
