Welcome to half marathon training! This proven program has led thousands of runners across the finish line, while reducing the chance of injury to almost zero. Only three weekly training days are needed: 30-40 minutes on Tuesday and Thursday and a longer session on the weekend.
The long runs are the key element. As you increase the distance of these (see the following training schedule), endurance barriers are extended to 13.1 miles. You can’t go too slowly on the long distance weekends: Your goal is simply to finish each one with strength. Generally, you want to slow down at least three minutes per mile slower than you could currently run a fast marathon. See the Magic Mile section for more information. It’s best to run the long runs on stable surface, usually paved. For those who have run a half marathon before and want to run faster, see the [TG = —] for recommended distance.
No huffing and puffing! On long runs, you want to be able to carry on a conversation throughout the run—even at the end. A very slow pace, with liberal walk breaks, will allow almost everyone to feel strong on almost every long one. If you’re breathing hard at the end of a long one, you need to adjust to a slower pace with more walk breaks from the beginning of the next one.
Don’t be afraid to walk. It’s okay to walk the entire distance of long runs. If you missed a long run, you can walk gently for the first half of your next long run and then use the Run-Walk-Run strategy that is appropriate. When challenged at the end of long runs, just walk the rest of the distance.
Running form: Never sprint during a running segment—keep the feet low to the ground, using a light touch and a relatively short stride. Most runners find that an upright posture is best but use what feels natural for you. Let your foot move in the natural way. Most runners naturally land on the heel and gently roll off the midfoot. Those who try to run in a way that is unnatural increase injury risk.
Walking form: Walk with a gentle stride that is relatively short. Power-walking and walking with a long stride increase injury risk.
Slow down in the heat! Surveys have shown that runners tend to slow down 30 seconds/mile for every 5 degrees above 60 °F (20 sec/km slower for every 2 °C above 14 °C). Please make these pace adjustments on hot long run days, using more frequent walk breaks to avoid heat stress. Don’t wear a hat on hot days, try to run before the sun rises above the horizon, and pour water over the top of your head to keep cool.
Be sure to check the time limit for the race. The Magic Mile, listed next, can give you guidelines as to the expected finish time, per mile, on the race day. Don’t worry if your comfortable long run pace is slower than the pace needed on race day. On at least one run during the week, practice running at a pace that is 30 seconds/mile (20 sec/km) faster than you need to run in the race to get in before the finish line closes—see the following section on race day practice.
By inserting strategic walk breaks from the beginning of long workouts, you can significantly reduce fatigue. The Run-Walk-Run ratio should correspond to the pace used. Suggested strategies can be found in chapter 12. Two maintenance runs, 30-40 minutes each, will sustain the conditioning needed. Most commonly, these are done on Tuesday and Thursday, but any two days between long runs are okay. Each runner can choose the pace or the Run-Walk-Run ratio for each of these runs. It is suggested that you run on uneven terrain for at least part of these runs.
It is fine to walk the entire distance of a long run if there are challenges.
It is fine to do cross-training on Monday, Wednesday, and Friday, if you wish. There will be little benefit to your running in doing this, but you’ll improve overall fitness. On the cross-training days, don’t do exercises like stair machines that concentrate effort in the calf muscle.
Standard warm-up: Walk for 3-5 minutes; then, run for a few seconds and walk for one to five minutes. Then, gradually increase the amount of running— reducing the amount of walking for five minutes—until you reach the ratio that feels comfortable for you.
Run-Walk-Run practice: On Tuesday, after the standard warm-up, try various Run-Walk-Run strategies. For example, if you are currently running a minute or walking a minute, on your long runs, try a few rotations (3 to 4 min each) of run 30 seconds/walk 30 seconds or 20/20 or 15/15.
Race day practice: On Thursday, after the standard warm-up, time yourself for two miles. Use a Run-Walk-Run strategy that feels comfortable. Try to run at a pace that is 30 seconds per mile faster than finish line closing pace if you suspect that this pace might be a challenge on race day.
Terrain training: Read chapter 15 on terrain training. It is best to devote the middle of one of your short runs each week to this. If you have injuries that could be aggravated by uneven terrain, avoid this training until healing occurs. Terrain training can also be done after the Magic Mile (MM) on the weekends designated for this or combined with Run-Walk-Run practice or race day practice.
Hill training. After your MM, on the designated weekends, you can combine terrain training on hilly terrain, or alternate hill training one MM weekend and terrain the next.
Standard cool-down: Walk for 10 minutes with a gentle and short stride.
Magic Mile (MM): I suggest doing this after the standard warm-up on the non-long-run weekends listed on the schedule. Over the span of the training, you should see steady progress and predict a finish time that is realistic as the race date approaches.
• To convert per mile time into per kilometer time, convert the minutes and seconds into a number with a decimal and then multiply by .62. For example, a 10:00 per mile pace would be 6.2 minutes per kilometer or 6:12 per kilometer.
• This program is the minimum needed to get to the time goal. If you want to run more and do not have aches, pains, or other issues, go ahead.
• Note: At www.JeffGalloway.com you can find a timer that will beep or vibrate to tell you when to walk and when to run.
Note: This training advice is given as one runner to another. For medical questions, ask your doctor.
Goal is to finish in the upright position.
Who: For runners who have been running for at least six months with no time goal.
Three-Day Training Week:
• Tuesday—30-40 minutes (including Run-Walk-Run practice and terrain)
• Thursday—30-40 minutes (including race day practice and terrain)
• Weekend—Listed next
Weekend Workouts
[TG = —] is the recommendation for half marathon veterans who want to run faster this season.
Week 1: 3 miles [TG = 5 mi]
Week 2: 4 miles [TG = 6.5 mi]
Week 3: 3 miles on trails [TG =4 × 1/2 mi]
Week 4: 5.5 miles [TG = 8 mi]
Week 5: 3 miles on trails [TG =6 × 1/2 mi]
Week 6: 7 miles [TG = 10 mi]
Week 7: 4 miles on trails [TG = 8 × 1/2 mi]
Week 8: 9 miles [TG = 12 mi]
Week 9: 4 miles on trails [TG = 10 × 1/2 mi]
Week 10: 11 miles [TG = 14 mi]
Week 11: 4 miles on trails [TG =12 × 1/2 mi]
Week 12: 13 miles [TG = 16 mi]
Week 13: 4 miles on trails [TG = 14 × 1/2 mi]
Week 14: 14-15 miles [TG = 18 mi]
Week 15: 4 miles on trails
Week 16: Half marathon race
Week 17: 4 miles