Marathon Training plan

Half Marathon Training Plan - INTRODUCTION

The High-Altitude Training Institute is excited to offer three separate free half marathon training plans for beginner, intermediate and advanced runners.

Which training plan should you follow..?

Each of these training plans is 20 weeks long. Selecting the appropriate training plan for this program is important. Use the following information to determine which free half marathon training plan best fits you. 

Beginner 

The Beginner Free Half Marathon Training Plan is perfect for someone who has never completed a half marathon, but may have completed 5k or 10k races. 

This training program features:

  • 5 days of running per week
  • Starts at 15 miles per week, peaks at 25 miles per week
  • Longest run is 10 miles
  • One hard workout per week during Phase 2 and 3, plus a long run each week.

Intermediate

The Intermediate Free Half Marathon Training Plan is perfect for someone who has completed several races from 5k to half marathon and is looking to get more comfortable running the distance. 

This training program features:

  • 5 days of running per week
  • Starts at 20 miles per week, peaks at 40 miles per week
  • Longest run is 11 miles
  • Two hard workouts per week during Phase 2 and 3 plus a long run each week. 

Advanced

The Intermediate Free Half Marathon Training Plan is perfect for someone who is experienced running half marathons and is looking to take their training to the next level. If you want to finally break 1:30 or even 1:20 during a half, this is the plan for you! Warning: this is a very demanding plan, you will need to be committed! However, this is a high reward plan: if you put in the work, you will get results! 

This training program features:

  • 6 days of running per week
  • Starts at 35 miles per week, peaks at 65 miles per week
  • Longest run is 15 miles
  • Two hard workouts per week during Phase 2 and 3 plus a long run each week. 

Additional Information

Switching training plans

If you started a training plan and it’s either too fast or you can’t commit to the mileage, you can downgrade at any time. If you realize that the program is not challenging enough, you can upgrade to another training plan, but we recommend you do so between Week 20 (first week of training) and Week 16 (last week of Phase 1). 

Do I need to run all 20 weeks? 

The short answer is no. Our training plans are designed around four phases. Phase 1 is a mileage building phase. If you have been running consistently for the last four weeks and have built a solid mileage base, you can skip the first four weeks of training (Week 20 to Week 16). 

Phase 2 and 3 are designed to build fitness. Phase 4 is a taper phase that will help you get ready for race day. Phases 1 and 4 are four weeks long, Phases 2 and 3 are six weeks long. 

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