Do you have two and half months to dedicate to training for a half marathon? Then, this 10-week training program is for you!
If you’re an elite runner with dozens of races under your belt, then you’ll have no problem following this training plan. Beginners will also find this training plan easy and straightforward.
Are you ready to find out how to prepare for a half marathon in 10 weeks? Let’s go!
How to Prepare for a Half Marathon in 10 Weeks
Marathons are usually done on a Saturday or Sunday. Whichever day your race will be on, we have the training program for you.
With two foolproof half marathon training plans, you’re all set to start getting stronger and faster. It’s worth noting that before you start, you should have enough running experience to do a comfortable 5K race with no problem.
In addition, you should also be able to train three to four times a week. This includes running, speedwork, and cross-training workouts.
Keep reading to find out more.
10-Week Training Plan for a Saturday Race
Check out our 10-week half marathon training plan.
Week 1
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 5 miles
- Sunday: 2 – 3 miles
Week 2
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 6 miles
- Sunday: 2 – 3 miles
Week 3
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 7 miles
- Sunday: 2 – 3 miles
Week 4
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 8 miles
- Sunday: 3 miles
Week 5
- Tuesday: 5 miles
- Wednesday: 6 miles
- Thursday: 5 miles
- Saturday: 9 miles
- Sunday: 3 miles
Week 6
- Tuesday: 5 miles
- Wednesday: 6 miles
- Thursday: 5 miles
- Saturday: 10 miles
- Sunday: 3 miles
Week 7
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 11 miles
- Sunday: 3 miles
Week 8
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 12 miles
- Sunday: 2 miles
Week 9
- Tuesday: 3 miles
- Wednesday: 5 miles
- Thursday: 3 miles
- Saturday: 5 miles
- Sunday: 2 miles
Week 10
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 13.1 miles = race day!
- Sunday: off
10-Week Training Plan for a Sunday Race
Is your half marathon going to be held on a Sunday? Have no fear!
Here’s the training plan for a Sunday half marathon.
Week 1
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 2 miles
- Sunday: 5 miles
Week 2
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 2 miles
- Sunday: 6 miles
Week 3
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 2 miles
- Sunday: 7 miles
Week 4
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 3 miles
- Sunday: 8 miles
Week 5
- Tuesday: 5 miles
- Wednesday: 6 miles
- Thursday: 5 miles
- Saturday: 3 miles
- Sunday: 9 miles
Week 6
- Tuesday: 5 miles
- Wednesday: 6 miles
- Thursday: 5 miles
- Saturday: 3 miles
- Sunday: 10 miles
Week 7
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 3 miles
- Sunday: 11 miles
Week 8
- Tuesday: 4 miles
- Wednesday: 5 miles
- Thursday: 4 miles
- Saturday: 2 miles
- Sunday: 12 miles
Week 9
- Tuesday: 3 miles
- Wednesday: 5 miles
- Thursday: 3 miles
- Saturday: 2 miles
- Sunday: 5 miles
Week 10
- Tuesday: 3 miles
- Wednesday: 4 miles
- Thursday: 3 miles
- Saturday: 2 miles
- Sunday: 13.1 miles = race day!
Training Phases
Almost every single 10-week half marathon training plan consists of three distinct phases. Each one is designed to focus on a particular aspect. Then, come race day, these aspects come together to help you keep up your strength throughout the entire half marathon, or 13.1 miles, to be precise.
Here’s a quick overview of each phase and how it can help you transform into a smarter, stronger runner.
Phase 1
This is the foundation phase and includes the first three weeks of training. It should ease your body into the rhythm of regular weekly training. As a result, you become better at overcoming weakness and fatigue.
Beginners are usually recommended to run according to the 1:1 ratio. This is when you run for one minute, then walk for one minute.
You can also use the Jeff Galloway method for beginner runners. This method helps new runners gradually get used to the constant pounding of running. According to Galloway, you run for three minutes and walk for one to help develop endurance and boost your heart health.
Phase 2
Weeks 4 – 7 are for building up endurance and increasing speed. This is also the time to boost your muscle strength and stamina to prepare your cardiovascular system for running long mileages.
Once you’re comfortable running for two to three miles at a time, you can use the long weekend runs to develop your pace. In addition, you can use the short mid-week runs to boost speed and agility.
The whole point of this phase is to train your body to handle long distances without getting overly tired or suffering from muscle cramps. When you can safely do that, your run time will drop, and your mileage will increase.
Phase 3
Our training program’s third and final phase is to maintain the strength and endurance you’ve been building up for the past several weeks. So, from week 8 to week 10, you’re going to get your mileage to the max.
If you take a look at the two running schedules below, you’ll notice that by week 8, the long runs will have reached their highest mileage of 12 miles!
Then, during week 9, you start taking things down back a notch.
Finally, the final 10th week of your training program should taper your workouts. This provides your body with an excellent chance of getting the right amount of rest it needs before the big day.
Maintain Fitness
To maintain your health and fitness, you also have to maintain muscle. This means you have to include one day of speedwork or cross-training a week to boost cardiovascular strength.
Speedwork is when you alternate between light jogging and brief, hard runs. They don’t have to be long runs, just quick and powerful.
For example, some people start with a warm-up. Then, they follow it with 5 – 7 minutes of easy running. Next comes the intense runs where you give it all you’ve got for 90 seconds.
Remember, it’s not a sprint; you’re just using more energy and speed. Repeat three or four more times.
Cross-training, on the other hand, focuses on the whole body. We put together a list of the best cross-training exercises for runners. The important thing is to change them weekly to target as many muscle groups as you can. Also, space them out during your training week as you see fit to avoid overexertion or injuries.
- Swimming
- Aqua jogging
- Cycling
- Elliptical
- Yoga
- Weight training
Rest Up
According to multiple studies, rest days play a vital role in helping us maintain our fitness and good health. Plus, they allow our muscles to recover from all the damage they put up with during weekly workouts.
Most running coaches refer to recovery days as an essential ingredient of any optimal training plan. One reason is that it boosts a runner’s ability to deal with the physical aspects of training.
Yet, there are also psychological and emotional stressors that runners have to deal with before race day. This is why we’ve included two rest days on our training schedules: Mondays and Fridays. Make the most of these days to allow your body and mind to recuperate.
Final Thoughts On How to Prepare for a Half Marathon in 10 Weeks
Congratulations on embarking on this fun and exciting journey!
Learning how to prepare for a half marathon in 10 weeks is no easy feat. However, with our training programs and tips, you’ll gain the strength and resilience to finish strong. Then, once you finish the race, be proud of all your hard work and accomplishments.