Your first half marathon

1. Week 1

   Base

   1. Easy 20 min
   2. Easy 25 min
   3. Long 4 mi
   4. Strength
2. Week 2

   Base

   1. Easy 25
   2. Easy 25
   3. Long 5 mi
   4. Strength
3. Week 3

   Base

   1. Easy 30
   2. Strides 6×20 s
   3. Long 6 mi
   4. Strength
4. Week 4

   Recover

   1. Easy 25
   2. Easy 25
   3. Long 5 mi
   4. Strength
5. Week 5

   Build

   1. Easy 30
   2. Tempo 3×5 min
   3. Long 7 mi
   4. Strength
6. Week 6

   Build

   1. Easy 35
   2. Tempo 3×6 min
   3. Long 8 mi
   4. Strength
7. Week 7

   Build

   1. Easy 35
   2. Tempo 2×10 min
   3. Long 9 mi
   4. Strength
8. Week 8

   Recover

   1. Easy 30
   2. Easy 30
   3. Long 7 mi
   4. Strength
9. Week 9

   Peak

   1. Easy 35
   2. Tempo 2×12 min
   3. Long 10 mi
   4. Strength
10. Week 10

    Peak

    1. Easy 40
    2. Race-pace 3 mi
    3. Long 11 mi
    4. Strength (light)
11. Week 11

    Taper

    1. Easy 30
    2. Race-pace 2 mi
    3. Long 7 mi
    4. Mobility
12. Week 12

    Race week

    1. Easy 20
    2. Strides
    3. Race day: 13.1
    4. Brunch

Easy runs should be conversational. Add no more than about 10% to your long run each week, and take the recovery weeks.

General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.