Beginner'S Half Marathon Schedule Template
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1BEGINNER’S HALF MARATHON PLAN
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Run / walk 15-
Run / walk 20-
Strength training
Run / walk 30-
Rest
Rest
Rest
mins
mins
& Stretching
mins
Run / walk 20
Cross training
Run 10-mins
Run 10-mins
mins Strength
/ circuit class /
Rest
Walk 5-mins
Rest
Walk 5 mins
Rest
training &
swim / or bike
Run 5-mins
Repeat x 3
Stretching
45-mins
Run 5-mins; walk
Run 10-mins
Run 15-mins
Run / walk 40
5-mins
Rest
Walk 5-mins
Rest
Strength training
Rest
mins
Repeat x 4
Repeat x 3
& Stretching
Cross training
Run 20-mins
Run 20-mins
Run 20-mins;
/ circuit class /
Run / walk 50-
Walk 5-mins
Rest
Strength training
Rest
Walk 5-mins
swim / or bike
mins
Run 10-mins
& Stretching
Run 15-mins
45-mins
Run 20-mins walk
Run / walk 60
5-mins
Run 20-mins
mins with as few
Rest
Run 10-mins
Rest
Strength training
Rest
Rest
walk breaks as
Walk 5 mins
& Stretching
possible
Run 10-mins
Cross training
Run 20-mins
Run 20-mins
Run 25-mins
/ circuit class /
Rest
Walk 5-mins
Rest
Strength training
Rest
Walk 5-mins
swim / or bike
Run 15-mins
& Stretching
Run 15-mins
45-mins
Run / walk 60
Run 30-mins
Run 15-mins
mins with as few
Rest
Strength training
Rest
Strength training
Run 30-mins
Rest
walk breaks as
& Stretching
& Stretching
possible
Cross training
Run / walk 75
Run 20-mins
/ circuit class /
mins with as few
Rest
Run 45-mins
Rest
Strength training
Rest
swim / or bike
walk breaks as
& stretching
45-mins
possible
Run 20-mins
Run 20-mins
Rest
Run 50-mins
Rest
Strength training
Rest
Run 75-mins
& stretching
Cross training
Run 30-mins
Run 20-mins
/ circuit class /
Rest
Walk 5-mins
Rest
Strength training
Rest
Run 90-mins
swim / or bike
Run 30-mins
& stretching
45-mins
Run 20-mins
Rest
Run 30-mins
Rest
Strength training
Run 30-mins
Rest
Run 105-mins
& stretching
Run 20-mins
Run half
Rest
Strength training
Rest
Swim
Run 30-mins easy
Rest
marathon
& stretching
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