Half Marathon Training Plan Calculator For Beginners

Beginner Training Plan:

\[ \text{Training Weeks} = 12 \text{ to } 16 \text{ weeks} \]

Recommended Training Plan:

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1. What is a Half Marathon Training Plan?

A Half Marathon Training Plan for Beginners is a 12-16 week program designed to safely prepare new runners to complete 13.1 miles. It gradually increases mileage while incorporating rest days and different workout types.

2. How Does the Calculator Work?

The calculator creates a personalized plan based on:

\[ \text{Training Plan} = f(\text{Current Fitness}, \text{Time Available}, \text{Experience Level}) \]

Where:

Current Fitness — Your weekly mileage and longest run
Time Available — 12 or 16 weeks until race day
Experience Level — Beginner (this calculator)

Explanation: The plan follows the 10% rule (increase mileage by ≤10% weekly) and includes one long run, one workout day, and easy runs each week.

3. Importance of Proper Training

Details: Following a structured plan reduces injury risk, builds endurance gradually, and prepares both body and mind for race day.

4. Using the Calculator

Tips: Be honest about your current running. The plan assumes you can run 3 miles continuously. If not, consider a couch-to-5k program first.

5. Frequently Asked Questions (FAQ)

Q1: How many days per week should I run?
A: Beginners should aim for 3-4 running days with 2-3 cross-training or rest days.

Q2: What pace should I run?
A: Most runs should be at a "conversational pace." Only speed workouts should feel challenging.

Q3: Can I walk during training?
A: Yes! Walk breaks are encouraged, especially in early weeks. Many beginners use run/walk intervals.

Q4: What if I miss a workout?
A: Don't try to "make it up." Just continue with the plan. One missed workout won't ruin your training.

Q5: Should I run the full 13.1 miles in training?
A: No. Most plans peak at 10-12 miles. The race day adrenaline will carry you the extra distance.