Fitness Jesus

A free program · beginner

Your first half marathon

Twelve weeks from 5K to 13.1 miles, with strength to keep you in one piece.

12 weeks · 3 runs + 1 strength a week · Running shoes fitted at a store

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  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.

fitnessjesus.com/programs/first-half-marathon. Use your browser's Print to save it as a PDF.