So you’ve only ever run a 5k and now you want to do a half marathon? Getting started isn’t that hard.

Recommended App For Self-Training:

13 WEEK, HALF MARATHON TRAINING PROGRAM

Week 1 - Begins:  Saturday, January 26

  • Saturday - 45 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 45 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes(Repeat 7 times)

    • 5 Minute Cool Down

  • Tuesday - 45 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 40 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 6 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 2 - Begins:  Saturday, February 2

  • Saturday - 45 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 45 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Tuesday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 3 - Begins:  Saturday, February 9

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 60 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 10 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 4 - Begins:  Saturday, February 16

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 70 Minute Session

    • 5 Minute Warm-up Walk

    • Run 3 Minutes, Walk 2 Minutes (Repeat 12 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 5 - Begins:  Saturday, February 23

  • Saturday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - Rest

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 6 - Begins:  Saturday, March 2

  • Saturday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 80 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 14 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 7 - Begins:  Saturday, March 9

  • Saturday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 52 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 7 times)

    • 5 Minute Cool Down

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 90 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 16 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 8 - Begins:  Saturday, March 16

  • Saturday - 58 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 58 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 100 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 18 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 9 - Begins:  Saturday, March 23

  • Saturday - 58 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 2 Minutes (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - Rest Day

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 70 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 12 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 10 - Begins:  Saturday, March 30

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 110 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 20 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 11 - Begins:  Saturday, April 6

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 55 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 9 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 90 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 16 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 12 - Begins:  Saturday, April 13

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Tuesday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Wednesday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Thursday - 70 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 12 times)

    • 5 Minute Cool Down

  • Friday - Rest Day

Week 13 - Begins:  Saturday, April 20

  • Saturday - 50 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 8 times)

    • 5 Minute Cool Down

  • Sunday - 40 Minute Session

    • 5 Minute Warm-up

    • 30 Minute Cross-training Session (Weights, Stretching, Body Weight Exercises)

    • 5 Minute Cool Down

  • Monday - Rest Day

  • Tuesday - 40 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 6 times)

    • 5 Minute Cool Down

  • Wednesday - Rest Day

  • Thursday - 140 Minute Session

    • 5 Minute Warm-up Walk

    • Run 4 Minutes, Walk 1 Minute (Repeat 26 times)

    • 5 Minute Cool Down

    Friday - Rest Day

RUN DAY:  Saturday, April 27