Running schedule half marathon beginners
maximum 4 trainings per week

Important points of attention

PDF version of this schema.
Tip: Create your own schedule in PDF.
The total preparation period is: 12 weeks. The number of training sessions per week is: 3 (sometimes 4).
There is also a training schedule half marathon beginners where the number of training sessions is a maximum of 3 per week. See: Overview running schedules.
There is also a running schedule half marathon with the aim of quiet running the race. See: Half marathon finish.
First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.
This running schedule half marathon for beginners goes out of that you can run at least one hour without problems.
The training labour lies with regard to scope and intensity, between the 6.2 miles (10 km) and the marathon.

Start: 12 weeks before target.
End: 7 weeks before target.
Weeks: 5

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	50 to 70 minutes *
2 x a week	average long run pace 2	30 to 45 minutes
1 x every two weeks	average long run pace 2+	25 to 35 minutes **
Explanation * Not 70 minutes the first week, but gradually build up each week. Explanation ** A little harder than pace 2.

Start: 7 weeks before target.
End: 3 weeks before target.
Weeks: 4

How often	What and how	Duration/Distance
1 x a week	long easy endurance run pace 1	50 to 90 minutes
1 x a week	average long run pace 2	30 to 45 minutes
1 x every two weeks	average long run pace 2+ *	25 to 40 minutes
1 x a week	interval training: extensive long **	25 to 40 minutes
Explanation * Or competition (certainly not in full). Explanation ** Pace: 95% (first 2 weeks) 100% (last 2 weeks) Times: 8 x 2 min (1) or 3 x 10 min (5) Pause: Located in ( ). How: dribbling.

Start: 3 weeks before target.
End: 1 week before target.
Weeks: 2

How often	What and how	Duration/distance
1 x a week	long easy run pace 1 *	90 minutes
1 x a week	slow endurance run pace 1	30 to 45 minutes
1 x a week	average long run pace 2	30 to 45 minutes
1 x a week	speed game (or interval training **)	45 or 55 minutes
Explanation * Finish: 5 x 100m (break: 100m dribbling). Explanation ** Pace: 100% Times: 3 x 15 min (5) Pause: Located in ( ). How: dribbling.

At the beginning of the week you do a endurance training of a half hour in speed 2. Halfway the week you do the same in speed 1.
A day before the race you run 20 minutes quietly. Do also some small accelerations.

Create your own training schedule: Create your own schedule in PDF.