Your final week of training will include all short runs along with your rest or cross-training day and cap off with a 3-mile shakeout run the day before you line up to race. The plan will have you build up to the longest run of 14 miles, which you'll hit three times before tapering down two weeks out from race day. Most weeks will also include three short runs, a long run, and one rest or cross-training day, which can include an activity such as weightlifting, yoga, or cycling to build full-body strength and keep things interesting.

From there, this half-marathon training plan will start you off pretty conservatively, with three rest or cross-training days to start the week, followed by three short runs, and a 6-mile long run.įrom week two on, you'll be doing two workouts per week: one speed session with intervals and a tempo run with a few miles at your goal race pace in between an easy warmup and cooldown. What to expect from the training planīefore you get started, you should use the Hansons Training Pace Calculator to determine your goal race time and pace, as well as your long run and workout paces. Our 18-week half-marathon training program will help you arrive at the starting line trained and ready to experience the joys of this longer distance.

This will involve both physical and mental conditioning as you get used to spending more time on your feet. Congrats! Here's what you'll need to know to embark on our 18-week half-marathon training plan.Įven if you've built up a solid mileage base, you likely know that half-marathon training will include a bit more volume, especially as you increase your long runs.

So you've built up your distance, have run a few 5Ks and 10Ks, and are ready to take your goals and training to the next level by signing up for a half-marathon.

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