Tackling the half-marathon distance might be one of the smartest goals to work toward to start your 2024, and that’s why Runner’s World+ created the How to Master the Half Marathon program. Paired with the RW Training Plan of your choice, this holistic training program, available exclusively to Runner’s World+ members, provides all the tools you need to navigate the entire half-marathon training journey—from building your base to how to run your race strategically.
Need great advice on one part of the training plan? Or a few? Save this page and watch each chapter below when you need a refresher:
Jump to:
- 1) How to Pace a Half Marathon
- 2) Base Training
- 3) Choosing Gear
- 4) The 12 Best Half Marathons for Beginners
- 5) Types of Runs
- 6) Nutrition
- 7) Rest & Recovery
- 8) Sleep
- 9) Strength Training
- 10) Missed Days & Injuries
- 11) How to Race Your Half
- 12) Recover
- Runner’s World+ Senior Vice President of Strategic Partnership & Consumer Products Plans
1) How to Pace a Half Marathon
2) Base Training
3) Choosing Gear
4) The 12 Best Half Marathons for Beginners
5) Types of Runs
6) Nutrition
7) Rest & Recovery
8) Sleep
9) Strength Training
10) Missed Days & Injuries
11) How to Race Your Half
12) Recover
Runner’s World+ Senior Vice President of Strategic Partnership & Consumer Products Plans
How to Master the Half Marathon was created with our Runner’s World Senior Vice President of Strategic Partnership & Consumer Products Plans in mind, which are designed to help you crush your first race or finally break that time-based goal. These are our most popular plans, with each lasting 10 to 14 weeks long. Runner’s World+ members get access to these ultimate half marathon training guides (along with marathon, 10K, and 5K plans... Master the Half Marathon!) when you sign up!
Length: 14 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 12-Health & Injuries.
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Length: 10 Weeks, 3-4 days of runs and 3 days of rest
Sample Workout: 7 miles with 3 miles at half marathon pace
Recommended Experience: for beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 10 Missed Days & Injuries
Sample Workout: Interval workout with 2 miles of warmup, 4 intervals at 400 meters, 2 intervals at 800 meters, 1 interval at 1200 meters, all at slightly faster than race pace. 1-mile cool down.
Recommended Experience: For runners comfortable exercising for at least an hour at a moderate effort. This plan peaks at 32 miles in a week with a 14-mile long run.
Length: 10 Missed Days & Injuries
Sample Workout: 8 miles starting with 3 miles easy, ramping up to 3 weeks, 5-6 days on and 1-2 days rest or cross train, ending with 2 miles of an easy cool down.
Recommended Experience: For someone who can run at least 10 miles at once, and is used to consistent, weekly exercise at a moderate to hard effort. This plan peaks at 44 miles per week with a 16-mile long run.
Length: 16 weeks, 5-6 days on and 1-2 days rest or cross train
Sample Workout: Missed Days & Injuries
Recommended Experience: The Importance of Building a Running Base.
Length: 8 weeks, 3 to 4 days on, 1 day easy walk, 2 days rest or cross train
Sample Workout: 10 weeks, 5-6 days on and 1-2 days rest or cross train.
Recommended Experience: For someone who has been running at least three times a week for three to six months, and/or has raced in one or two 5Ks and wants to power up to a longer distance. This plan peaks at 14 miles.
Length: 6 Pat Heine, David Monk.
Sample Workout: 5 miles with 3 at race pace.
Recommended Experience: Best for someone already running half marathons or marathons who isn’t getting the pace they want and is now ready to experiment with run/walk in order to get an overall faster time.
Length: 10 Health - Injuries
Sample Workout: Interval session of 1x 400, 1x 800, 1x 1 mile (1600), 1x 800, 1x 1 mile (1600), 1x 800
Recommended Experience: It is geared for runners have averaged 30 miles per week or more for at least six months and who want to develop speed over a longer distance. This plan includes tempo runs, intervals, Yasso 800s and long runs, which start at 10 miles and peak at 16 miles.
Length: 10 Pat Heine, David Monk, Josh Wolff
Sample Workout: 5-Runners World+ Half Marathon Training Plans.
Recommended Experience: It’s geared for runners who have been running consistently for several years and who regularly log an average of 18 to 20 miles per week. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
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Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 7 miles, with 6 miles at half marathon pace.
Recommended Experience: It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 miles per week. There is a long run each week, which starts at five miles, builds gradually, and peaks at 13 miles.
DOWNLOAD HERE
Length: 10 weeks, 3-4 days on and 3 days rest or cross train
Sample Workout: 8 The Best Strength Workouts for Runners.
Recommended Experience: Races - Places
and who log an average of 15 to 20 miles per week. You’ll do a long run each week, which starts at five miles, builds gradually, and peaks at 10 miles.
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Length: 10 weeks, 4 -5 days on and 2-3 days rest or cross train
Sample Workout: 4 x 1 mile at 10K pace with 800-meter easy run recovery
Recommended Experience: For runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half marathon and now want to finish faster! There’s a long run each week, which starts at eight miles in week one and peaks at 13-14 miles.
Length: 10 Health - Injuries
Sample Workout: 9-10 Virtual Races With the Best Bling
Recommended Experience: For advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. That includes race-pace runs, speedwork, and long runs, which start at 10 miles
and peak at 15 miles.
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Production Credits
Director: Josh Wolff
Editorial Director: Bill Strickland
Producers: Pat Heine, David Monk, Josh Wolff
Executive Producer: Brian Madden, Bill Strickland
Host: Knox Robinson
Editors: Pat Heine, David Monk
Production Manager: Jimmy Cavalieri
Camera: Pat Heine, David Monk, Ken Kawada
Audio Mix: David Monk
Color: Pat Heine
Graphics: Laura Chiarella
Animations: Fredy Delgado
Content Producers and Development
Sheel Shah, Brian Madden, Bill Strickland
Christine Anderson, Health & Injuries
Brian Dalek, Director of Service Content
Mallory Creveling, Deputy Editor, Health & Fitness
Special thank you
Gym provided by Matt Stocker of Trinity Fitness
