The 1/2 Marathon Plan - Beginners is intended for you if you are able to run 2 miles and want to build up to be able to complete a 13.1 mile race. The goal here is to complete not yet compete! You should be running 2-3 days per week to start and have the time to build up to 4-5 days a week ​NOTE: There are many more components to training that will help you but hard to add to generic training plans. A coach can help you to add those in. For now checkout our Strength and Core Routine section of the website for videos and rest of the training section for more helpful info

Week	Monday	Tuesday	Wedsnesday	Thursday	Friday	Saturday	Sunday	Total
Week 1	Rest	2 Easy	Rest	2 Easy	Rest	3 Long	Rest	7
Week 2	Rest	3 Easy	Rest	2 Easy	Rest	4 Long	Rest	9
Week 3	Rest	3 Easy	Rest	3 Easy	Rest	5 Long	Rest	11
Week 4 (Recovery)	2 Easy	3 Easy	Rest	3 Easy	Rest	6 Long	Rest	14
Week 5	3 Easy	4 Easy	Rest	4 Easy	Rest	7 Long	Rest	18
Week 6	3 Easy	4 Easy	Rest	5 Easy	Rest	8 Long	Rest	20
Week 7	3 Easy	3 Easy	Rest	3 Easy	Rest	8 Long	Rest	17
Week 8	4 Easy	5 Easy	Rest	5 Easy	Rest	9 Long	Rest	23
Week 9	4 Easy	5 Easy	Rest	5 Easy	Rest	10 Long	Rest	24
Week 10	4 Easy	6 Easy	Rest	5 Easy	Rest	12 Long	Rest	27
Week 11	4 Easy	6 Easy	Rest	5 Easy	Rest	8 Long	Rest	23
Week 12	4 Easy	3 Easy	Rest	3 Easy	Rest	1/2 Marathon	Rest & Celebrate	23.1

Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.

Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down

Tempo = Tempo or Lactate-Threshold Pace which is best described as "Comfortably Hard". Its slower than VO2Max but faster any easy or long pace run

VO2Max = VO2Max pace which means running approximately at your 3K to 5K race pace. This helps improve the amount of oxygen you body can actually use during intense exercise. Faster than Tempo but slower than Speed pace. Recovery between reps should be equal time as the rep itself

Speed = Speed form or Repetition pace as its sometimes called is meant to work on your raw speed, leg turnover etc. Faster than VO2Max and very close to an all out effort but not all out. Recovery on these should be about 1 to 2 min to when your breathing is close to back to normal

Use our Training Pace Calculator to figure out your pace. Use a current race not a PR from a long way back