Free Beginner Level 21k Half Marathon Training Program Plan

Beginner 21K Half Marathon Training Program: A 16-Week Guide to Your First Half Marathon

Embark on a 16-week journey designed to take you from limited running experience to confidently completing your first half marathon. This program is tailored to beginners, focusing on building endurance, strength, and confidence for the 21.1km challenge.

Program Overview
Grounded in proven training principles, this program balances gradual progression, structured workouts, and adequate recovery, ensuring a safe and enjoyable path to race day success.

Training Phases
Base Phase: Develop your aerobic capacity and foundational endurance through steady, easy-paced runs and cross-training activities.
Build Phase: Gradually increase mileage and introduce light speedwork to improve stamina and overall fitness.
Peak Phase: Focus on longer runs to simulate race conditions and build the confidence needed to tackle 21.1km.
Taper Phase: Reduce training volume to prioritize recovery, ensuring you arrive at race day feeling strong and prepared.

Effort Levels Explained
Master pacing to train effectively:
Easy: A relaxed pace where conversation is comfortable.
Moderate: A steady effort where talking becomes more challenging.
Hard: A challenging pace that requires focus, making conversation very difficult.

Workout Components
Long Runs: Gradually extend your mileage to build the stamina necessary for completing the half marathon distance.
Base Runs: Maintain aerobic fitness with consistent, easy-to-moderate runs during the week.
Speed Work: Introduce simple intervals to enhance running efficiency and build confidence in faster efforts.
Strength Training: Incorporate bodyweight exercises to improve core strength and prevent injuries.
Active Recovery: Engage in low-impact activities to support recovery and reduce fatigue.

Safe and Gradual Approach
This program emphasizes gradual progress to prevent overtraining and ensure enjoyment throughout the process. Every session is structured to build your endurance while respecting your body’s needs as you prepare for your first 21.1km.

Commit to this beginner-friendly half marathon training program, and take the first steps toward achieving your running goals. With steady progress and guided workouts, you’ll be well-prepared to cross the finish line with pride.

Week 1 – Beginner Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 20 minutes of bodyweight exercises focusing on core, glutes, and legs. Exercises include squats, lunges, planks, and glute bridges.
• Mobility: 10 minutes of dynamic stretching targeting hip flexors, hamstrings, and calves.

Tuesday – Base Run

• Run: 20 minutes at an easy, conversational pace.
• Cadence: Aim for a stride rate of 170–180 steps per minute.
• Focus: Relax and maintain a steady rhythm with light, efficient strides.

Wednesday – Cross-Training or Rest

• Cross-Training: 30 minutes of low-impact activity, such as cycling or swimming, at a light-to-moderate effort.
• Rest: If fatigued, prioritize recovery with light stretching or foam rolling.

Thursday – Interval Run

• Run: 25 minutes total, including:
  • 5 minutes warm-up
  • 6×1 minute at a moderate effort with 2-minute easy jogs between intervals
  • 5 minutes cool-down.
• Focus: Begin developing speed and cardiovascular efficiency.

Friday – Strength and Mobility

• Strength Workout: Repeat Monday’s exercises but vary the routine by adding single-leg glute bridges and side planks.
• Mobility: Include yoga-inspired stretches for improved flexibility and recovery.

Saturday – Active Recovery

• Activity: 30 minutes of light activity such as walking, yoga, or a casual swim.
• Purpose: Enhance recovery while staying active and loose.

Sunday – Long Run

• Run: 30 minutes at a relaxed, steady pace.
• Nutrition Tip: Hydrate well before the run and practice sipping water during if needed.
• Focus: Build endurance and confidence with manageable distances.

Weekly Summary
Week 1 introduces the foundational elements of the training program with a mix of easy runs, light speedwork, and strength exercises. Long runs begin modestly to build endurance gradually, while cross-training and active recovery balance the workload.

Week 2 – Beginner Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 25 minutes of bodyweight exercises, including squats, push-ups, planks, and bird-dogs.
• Mobility: 10–15 minutes of dynamic stretches, focusing on calves, quads, and shoulders.

Tuesday – Base Run

• Run: 25 minutes at an easy pace.
• Cadence: Aim for light, consistent strides.
• Focus: Develop aerobic fitness with relaxed effort.

Wednesday – Cross-Training or Rest

• Cross-Training: 30 minutes of cycling, swimming, or elliptical at a light-to-moderate intensity.
• Rest: Option to prioritize recovery with light foam rolling or stretching.

Thursday – Tempo Run

• Run: 30 minutes total, including:
  • 10 minutes warm-up
  • 10 minutes at a comfortably hard pace
  • 10 minutes cool-down.
• Focus: Build stamina and confidence holding a steady, challenging pace.

Friday – Strength and Mobility

• Strength Workout: 25 minutes focusing on core stability and single-leg strength, including step-ups and side planks.
• Mobility: Incorporate foam rolling and stretches for tight areas, such as the calves and lower back.

Saturday – Active Recovery

• Activity: 30–40 minutes of light yoga, walking, or an easy swim.
• Purpose: Prepare the body and mind for Sunday’s long run.

Sunday – Long Run

• Run: 40 minutes at a steady, comfortable pace.
• Nutrition Tip: Test eating a light snack (like a banana) 30 minutes before the run to fuel energy.
• Focus: Build endurance and pacing consistency.

Weekly Summary
Week 2 builds upon Week 1 with slightly longer runs and the introduction of tempo efforts to develop stamina. Long runs progress to 40 minutes, laying the foundation for greater endurance. Cross-training and recovery sessions ensure balance and prevent overtraining.

Week 3 – Beginner Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of functional bodyweight exercises, such as lunges, single-leg glute bridges, and bird-dogs.
• Mobility: 10–15 minutes of stretches for hips, hamstrings, and calves.

Tuesday – Base Run

• Run: 30 minutes at an easy pace.
• Focus: Relax and maintain a steady rhythm with light strides.

Wednesday – Cross-Training or Rest

• Cross-Training: 30–40 minutes of low-impact aerobic activity, such as swimming or cycling.
• Rest: Option to take a full recovery day with foam rolling or stretching.

Thursday – Fartlek Run

• Run: 30 minutes total, alternating:
  • 1 minute faster pace
  • 2 minutes easy jog.
• Focus: Introduce speed variation to build stamina and adaptability.

Friday – Strength and Mobility

• Strength Workout: 30 minutes, including step-ups, side planks, and squats.
• Mobility: Add foam rolling for quads, hamstrings, and calves to aid recovery.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy bike ride.
• Purpose: Enhance muscle relaxation and recovery.

Sunday – Long Run

• Run: 50 minutes at a comfortable pace.
• Nutrition Tip: Practice taking small sips of water during the run to mimic race hydration.
• Focus: Build endurance and practice consistent pacing.

Weekly Summary
Week 3 introduces Fartlek sessions to develop speed in a less structured format, while long runs progress to 50 minutes. Strength and mobility work remain crucial for injury prevention, and active recovery ensures balance in training.

Week 4 – Beginner Half Marathon Training Program (Base Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of bodyweight exercises focusing on core, glutes, and lower body, including lunges, planks, and step-ups.
• Mobility: 10–15 minutes of stretches targeting tight areas like the hamstrings and calves.

Tuesday – Base Run

• Run: 35 minutes at an easy, conversational pace.
• Focus: Maintain a steady effort, emphasizing light foot strikes and a relaxed posture.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming, cycling, or elliptical at a moderate intensity.
• Rest: Take a full rest day if needed, incorporating light stretching or foam rolling.

Thursday – Tempo Run

• Run: 35 minutes total, including:
  • 10 minutes warm-up
  • 15 minutes at a comfortably hard pace
  • 10 minutes cool-down.
• Focus: Build stamina and confidence in holding a steady, challenging pace.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of functional strength exercises such as single-leg glute bridges, side planks, and step-ups.
• Mobility: Include foam rolling for recovery and flexibility.

Saturday – Active Recovery

• Activity: 30–40 minutes of light yoga, walking, or easy swimming.
• Purpose: Loosen up muscles and prepare for the week’s long run.

Sunday – Long Run

• Run: 1 hour at a steady, comfortable pace.
• Nutrition Tip: Experiment with light snacks or energy gels mid-run to see what works best for you.
• Focus: Build endurance while practicing hydration and fueling strategies.

Weekly Summary
Week 4 progresses with longer base runs and tempo efforts to enhance stamina. The long run increases to 1 hour, continuing to build endurance and confidence. Recovery activities and strength work support the body as mileage grows.

Week 5 – Beginner Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of running-specific exercises, such as step-ups, planks, and lunges.
• Mobility: 10 minutes of stretches focusing on hips, quads, and hamstrings.

Tuesday – Base Run

• Run: 40 minutes at an easy pace.
• Focus: Keep effort relaxed, focusing on even pacing and consistent breathing.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming, cycling, or rowing at a moderate effort.
• Rest: Option for a full rest day with foam rolling or stretching.

Thursday – Interval Run

• Run: 40 minutes total, including:
  • 10 minutes warm-up
  • 5×2 minutes at a moderate effort (RPE 6–7) with 2 minutes easy jog recovery
  • 10 minutes cool-down.
• Focus: Develop speed and improve cardiovascular endurance.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of core and lower body exercises, incorporating glute bridges, bird-dogs, and side planks.
• Mobility: Add foam rolling to release tightness in calves, hamstrings, and lower back.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy bike ride.
• Purpose: Promote recovery and loosen muscles for the long run.

Sunday – Long Run

• Run: 1 hour and 10 minutes at a steady, comfortable pace.
• Nutrition Tip: Continue testing hydration and fueling strategies during the run.
• Focus: Build mental and physical endurance with extended time on your feet.

Weekly Summary
Week 5 transitions into the Build Phase, with slightly increased intensity and duration. Interval runs develop speed, while long runs grow to 1 hour and 10 minutes to strengthen endurance. Recovery and strength exercises remain key to balancing training.

Week 6 – Beginner Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes focusing on functional exercises like single-leg squats, glute bridges, and bird-dogs.
• Mobility: 10 minutes of stretches for tight areas, especially calves and quads.

Tuesday – Base Run

• Run: 45 minutes at an easy pace.
• Focus: Relax and maintain a steady rhythm with light strides.

Wednesday – Cross-Training or Rest

• Cross-Training: 40–50 minutes of low-impact aerobic activity, such as swimming or cycling.
• Rest: Option for a full recovery day with foam rolling and stretching.

Thursday – Tempo Run

• Run: 45 minutes total, including:
  • 10 minutes warm-up
  • 20 minutes at a comfortably hard pace
  • 15 minutes cool-down.
• Focus: Practice sustaining a strong, steady pace for an extended duration.

Friday – Strength and Mobility

• Strength Workout: 30–35 minutes focusing on core and lower body strength, such as side planks and single-leg deadlifts.
• Mobility: Include foam rolling for tight areas and yoga-inspired stretches for flexibility.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy swim.
• Purpose: Aid recovery and prepare for the long run.

Sunday – Long Run

• Run: 1 hour and 20 minutes at a steady, manageable pace.
• Nutrition Tip: Refine your hydration and fueling strategy, testing energy gels or snacks during the run.
• Focus: Build confidence and endurance for longer efforts.

Weekly Summary
Week 6 continues to build stamina and endurance with longer tempo runs and an extended long run of 1 hour and 20 minutes. Strength and active recovery balance the increased workload, ensuring steady progress while minimizing fatigue.

Week 7 – Beginner Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 35 minutes of functional exercises such as step-ups, glute bridges, and bird-dogs.
• Mobility: 10 minutes of foam rolling and stretches for tight areas like the calves, hamstrings, and hips.

Tuesday – Base Run

• Run: 45 minutes at an easy, conversational pace.
• Focus: Maintain a relaxed form, focusing on steady effort and rhythmic breathing.

Wednesday – Cross-Training or Rest

• Cross-Training: 45 minutes of swimming, cycling, or rowing at a moderate intensity.
• Rest: Take a recovery day if needed, with foam rolling and light stretching.

Thursday – Interval Run

• Run: 45 minutes total, including:
  • 10 minutes warm-up
  • 4×3 minutes at a moderate effort (RPE 6–7) with 2-minute easy jog recoveries
  • 10 minutes cool-down.
• Focus: Build speed and stamina with slightly longer intervals.

Friday – Strength and Mobility

• Strength Workout: 35 minutes of core and lower body exercises, including lunges, side planks, and single-leg glute bridges.
• Mobility: Add foam rolling for the quads, IT bands, and lower back.

Saturday – Active Recovery

• Activity: 30 minutes of light yoga, walking, or an easy swim.
• Purpose: Promote relaxation and loosen muscles for the long run.

Sunday – Long Run

• Run: 1 hour and 30 minutes at a steady, manageable pace.
• Nutrition Tip: Refine your hydration and fueling strategy, taking small sips of water and consuming energy snacks or gels every 30–45 minutes.
• Focus: Build endurance and test pacing strategies for race day.

Weekly Summary
Week 7 progresses in the Build Phase with longer intervals and a 1-hour and 30-minute long run. The focus remains on building stamina and testing fueling strategies. Strength and mobility exercises ensure injury prevention and balanced training.

Week 8 – Beginner Half Marathon Training Program (Build Phase)

Monday – Strength and Mobility

• Strength Workout: 35 minutes focusing on running-specific strength, including single-leg squats, side planks, and resistance band exercises.
• Mobility: 10 minutes of stretches targeting tight areas like the hamstrings and calves.

Tuesday – Base Run

• Run: 50 minutes at an easy pace.
• Focus: Maintain steady effort and focus on relaxed breathing.

Wednesday – Cross-Training or Rest

• Cross-Training: 45 minutes of low-impact aerobic activity, such as swimming or elliptical, at a moderate intensity.
• Rest: Take a full rest day if needed, incorporating foam rolling and stretching.

Thursday – Tempo Run

• Run: 50 minutes total, including:
  • 10 minutes warm-up
  • 25 minutes at a comfortably hard pace
  • 15 minutes cool-down.
• Focus: Develop stamina and confidence in holding a challenging pace for longer durations.

Friday – Strength and Mobility

• Strength Workout: 35 minutes of functional strength exercises, including lunges, step-ups, and core work.
• Mobility: Add yoga-inspired stretches for recovery and flexibility.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy swim.
• Purpose: Aid recovery and prepare for the week’s longest run.

Sunday – Long Run

• Run: 1 hour and 40 minutes at a steady, easy pace.
• Nutrition Tip: Continue practicing mid-run fueling to ensure energy levels remain consistent.
• Focus: Build confidence and endurance for extended runs.

Weekly Summary
Week 8 marks the midpoint of the Build Phase with increasing long runs and sustained tempo efforts. Recovery activities remain integral to balancing the workload and ensuring continued progress.

Week 9 – Beginner Half Marathon Training Program (Peak Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of core-focused exercises, such as planks, bird-dogs, and side planks.
• Mobility: 10 minutes of stretches focusing on the hips, hamstrings, and lower back.

Tuesday – Base Run

• Run: 50 minutes at an easy-to-moderate pace.
• Focus: Maintain relaxed effort and steady pacing.

Wednesday – Cross-Training or Rest

• Cross-Training: 45 minutes of swimming, cycling, or elliptical at a moderate effort.
• Rest: Option to take a full rest day for recovery with foam rolling and light stretching.

Thursday – Fartlek Run

• Run: 50 minutes total, alternating between:
  • 2 minutes at a moderate pace (RPE 6)
  • 3 minutes at an easy jog.
• Focus: Develop adaptability and speed endurance in a flexible, enjoyable format.

Friday – Strength and Mobility

• Strength Workout: 30 minutes focusing on functional lower body strength and core stability.
• Mobility: Add foam rolling for recovery and dynamic stretches to stay loose.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy swim.
• Purpose: Keep muscles loose and mentally prepare for Sunday’s long run.

Sunday – Long Run

• Run: 1 hour and 50 minutes at a steady, manageable pace.
• Nutrition Tip: Treat this as a race simulation. Practice hydration, fueling, and pacing strategies.
• Focus: Build endurance and mental resilience for the upcoming half marathon.

Weekly Summary
Week 9 transitions into the Peak Phase, emphasizing race-specific preparation with a long run of 1 hour and 50 minutes. Fartlek runs and cross-training maintain fitness while allowing for recovery and mental focus.

Week 10 – Beginner Half Marathon Training Program (Peak Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of functional bodyweight exercises, including single-leg squats, step-ups, and planks.
• Mobility: 10 minutes of yoga-inspired stretches for hamstrings, quads, and calves.

Tuesday – Base Run

• Run: 55 minutes at an easy pace.
• Focus: Build consistency and endurance while keeping effort relaxed.

Wednesday – Cross-Training or Rest

• Cross-Training: 50 minutes of swimming, cycling, or elliptical at moderate intensity.
• Rest: Take a recovery day if needed, incorporating foam rolling and light stretching.

Thursday – Tempo Run

• Run: 55 minutes total, including:
  • 10 minutes warm-up
  • 30 minutes at a comfortably hard pace
  • 15 minutes cool-down.
• Focus: Develop stamina and pacing confidence at sustained effort.

Friday – Strength and Mobility

• Strength Workout: 30 minutes focusing on core and glute strength with exercises like side planks, glute bridges, and single-leg deadlifts.
• Mobility: Include foam rolling for recovery, especially for tight calves and IT bands.

Saturday – Active Recovery

• Activity: 30 minutes of light walking, yoga, or an easy bike ride.
• Purpose: Relax and prepare for the week’s long run.

Sunday – Long Run

• Run: 2 hours at a steady pace.
• Nutrition Tip: Continue practicing mid-run fueling and hydration. Test gels, snacks, or drinks to finalize race-day strategies.
• Focus: Build mental resilience and physical endurance for race day.

Weekly Summary
Week 10 intensifies peak training with longer sustained efforts and the program’s first 2-hour long run. Strength and recovery sessions ensure balance while helping you adapt to increased mileage.

Week 11 – Beginner Half Marathon Training Program (Peak Phase)

Monday – Strength and Mobility

• Strength Workout: 30 minutes of light bodyweight exercises, focusing on core and stability.
• Mobility: 10 minutes of yoga-inspired stretches for flexibility and recovery.

Tuesday – Base Run

• Run: 1 hour at an easy pace.
• Focus: Maintain relaxed breathing and consistent effort throughout.

Wednesday – Cross-Training or Rest

• Cross-Training: 50 minutes of light-to-moderate intensity swimming or cycling.
• Rest: Take a rest day if fatigued, with foam rolling and stretching for recovery.

Thursday – Interval Run

• Run: 50 minutes total, including:
  • 10 minutes warm-up
  • 6×3 minutes at moderate effort (RPE 6–7) with 2 minutes easy jog recovery
  • 10 minutes cool-down.
• Focus: Improve speed endurance while maintaining good form.

Friday – Strength and Mobility

• Strength Workout: 30 minutes of core and lower body exercises, such as bird-dogs, lunges, and planks.
• Mobility: Add foam rolling and stretches to ease muscle tension.

Saturday – Active Recovery

• Activity: 30 minutes of yoga or light walking.
• Purpose: Aid recovery and prepare for the peak long run.

Sunday – Long Run

• Run: 2 hours and 10 minutes at a steady pace.
• Nutrition Tip: Treat this as a dress rehearsal for race day. Practice fueling and pacing strategies to ensure readiness.
• Focus: Simulate race conditions and build endurance for the final distance.

Weekly Summary
Week 11 continues the Peak Phase with a long run of 2 hours and 10 minutes. Interval training sharpens speed endurance, while recovery days and strength work keep the body balanced.

Week 12 – Beginner Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 20 minutes of light core exercises, including planks, bird-dogs, and glute bridges.
• Mobility: 10 minutes of foam rolling and gentle stretches.

Tuesday – Base Run

• Run: 45 minutes at an easy pace.
• Focus: Keep effort light to prioritize recovery while maintaining fitness.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming or cycling at a light intensity.
• Rest: Take a recovery day if needed, prioritizing relaxation.

Thursday – Tempo Run

• Run: 45 minutes total, including:
  • 10 minutes warm-up
  • 20 minutes at marathon pace
  • 15 minutes cool-down.
• Focus: Practice race pace without overexerting.

Friday – Strength and Mobility

• Strength Workout: 20 minutes focusing on light bodyweight exercises and stretches.
• Mobility: Add yoga-inspired stretches for relaxation and flexibility.

Saturday – Active Recovery

• Activity: 20–30 minutes of yoga or walking.
• Purpose: Prepare mentally and physically for the week’s reduced long run.

Sunday – Long Run

• Run: 1 hour and 30 minutes at a steady pace.
• Nutrition Tip: Finalize your hydration and fueling strategies to ensure readiness for race day.
• Focus: Maintain effort without overexertion as mileage tapers.

Weekly Summary
Week 12 begins the Taper Phase by reducing mileage and intensity to allow the body to recover. Tempo runs maintain sharpness, while shorter long runs preserve endurance without fatigue.

Week 13 – Beginner Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 20 minutes of light bodyweight exercises, such as planks, bird-dogs, and glute bridges.
• Mobility: 10 minutes of gentle stretches targeting hamstrings, quads, and lower back.

Tuesday – Base Run

• Run: 40 minutes at an easy pace.
• Focus: Relax and maintain a steady effort, keeping the run light and enjoyable.

Wednesday – Cross-Training or Rest

• Cross-Training: 40 minutes of swimming, cycling, or elliptical at a light intensity.
• Rest: Option for a full rest day if needed, with foam rolling and stretching.

Thursday – Fartlek Run

• Run: 40 minutes total, alternating between:
  • 1 minute at a moderate pace (RPE 6–7)
  • 2 minutes at an easy jog.
• Focus: Maintain sharpness and adaptability with short bursts of faster running.

Friday – Strength and Mobility

• Strength Workout: 20 minutes focusing on core stability and functional movements.
• Mobility: Include foam rolling and light stretching for muscle relaxation.

Saturday – Active Recovery

• Activity: 20–30 minutes of light yoga, walking, or an easy swim.
• Purpose: Aid recovery and reduce fatigue in preparation for the long run.

Sunday – Long Run

• Run: 1 hour and 20 minutes at a steady pace.
• Nutrition Tip: Stick to your race-day fueling strategy to ensure it feels comfortable and effective.
• Focus: Continue tapering while maintaining endurance.

Weekly Summary
Week 13 continues the taper by further reducing mileage and intensity. The long run decreases to 1 hour and 20 minutes, preserving fitness while allowing recovery. Cross-training and mobility work aid in maintaining overall readiness.

Week 14 – Beginner Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 15–20 minutes of light bodyweight exercises such as planks and glute bridges.
• Mobility: 10 minutes of gentle stretching to stay loose and relaxed.

Tuesday – Base Run

• Run: 35 minutes at an easy pace.
• Focus: Maintain consistent effort without overexertion.

Wednesday – Cross-Training or Rest

• Cross-Training: 30–40 minutes of swimming or cycling at a light intensity.
• Rest: Prioritize recovery if needed with foam rolling and stretching.

Thursday – Tempo Run

• Run: 35 minutes total, including:
  • 10 minutes warm-up
  • 15 minutes at race pace
  • 10 minutes cool-down.
• Focus: Reinforce race-day pacing while keeping effort controlled.

Friday – Strength and Mobility

• Strength Workout: 15 minutes of light functional movements and stretches.
• Mobility: Foam rolling and yoga-inspired stretches to maintain flexibility.

Saturday – Active Recovery

• Activity: 20 minutes of light yoga or walking.
• Purpose: Relax and prepare for the final long run before race day.

Sunday – Long Run

• Run: 1 hour at a steady, easy pace.
• Nutrition Tip: Continue practicing your race fueling strategy to finalize preparations.
• Focus: Keep effort light and prioritize recovery.

Weekly Summary
Week 14 emphasizes tapering with reduced mileage and short bursts of race pace to maintain sharpness. Long runs decrease further to 1 hour, focusing on recovery and readiness for race day.

Week 15 – Beginner Half Marathon Training Program (Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 10–15 minutes of core exercises, including planks and bird-dogs.
• Mobility: 10 minutes of gentle stretches focusing on relaxation.

Tuesday – Easy Run

• Run: 30 minutes at an easy pace.
• Focus: Stay relaxed and keep effort light to promote recovery.

Wednesday – Cross-Training or Rest

• Cross-Training: 20–30 minutes of light swimming or cycling.
• Rest: Option to fully rest, focusing on hydration and mental preparation.

Thursday – Shake-Out Run

• Run: 30 minutes total, including:
  • 10 minutes warm-up
  • 10 minutes at race pace
  • 10 minutes cool-down.
• Focus: Sharpen race-day readiness without overexertion.

Friday – Rest

• Activity: Full rest day or a short 10-minute walk to stay loose.
• Purpose: Focus on recovery and race-day preparation.

Saturday – Shake-Out Run

• Run: 15–20 minutes at an easy pace with light strides at the end.
• Purpose: Loosen up and relax for race day.

Sunday – Long Run (Final Pre-Race Simulation)

• Run: 45 minutes at an easy pace.
• Nutrition Tip: Stick to your fueling plan as practice for race day.
• Focus: Keep effort light and mentally prepare for race week.

Weekly Summary
Week 15 is all about tapering and staying sharp. Runs are short, and the focus shifts to recovery and mental readiness. The final long run is reduced to 45 minutes, allowing the body to recover fully for race day.

Week 16 – Beginner Half Marathon Training Program (Race Week – Taper Phase)

Monday – Strength and Mobility

• Strength Workout: 10 minutes of light core-focused exercises, such as planks and glute bridges.
• Mobility: 10 minutes of gentle stretches to stay loose and relaxed.

Tuesday – Easy Run

• Run: 20 minutes at an easy pace.
• Focus: Stay light and relaxed to maintain freshness.

Wednesday – Rest or Walk

• Activity: 10–15 minutes of light walking if desired.
• Purpose: Focus on mental preparation and stay loose.

Thursday – Shake-Out Run

• Run: 20 minutes total, including:
  • 5 minutes warm-up
  • 10 minutes at race pace
  • 5 minutes cool-down.
• Focus: Fine-tune race readiness without fatigue.

Friday – Rest

• Activity: Full rest day.
• Purpose: Prioritize hydration, nutrition, and sleep to ensure peak readiness.

Saturday – Shake-Out Run

• Run: 10 minutes at an easy pace with light strides at the end.
• Purpose: Stay loose and mentally focused for race day.

Sunday – RACE DAY!

• Run: Half Marathon (21.1 km).
• Nutrition Tip: Follow your fueling plan and adjust based on weather conditions. Hydrate well and start conservatively.
• Focus: Trust your training, maintain steady effort, and enjoy the experience!

Weekly Summary
Week 16 is race week, with minimal running to maximize recovery and sharpness. Short shake-out runs and rest days ensure you arrive on race day feeling fresh and confident.

Disclaimer for Training Programs on SWIMBIKERUN.ph

The training programs provided on SWIMBIKERUN.ph are designed to offer informational purposes only and should not be construed as professional advice or instruction. Before beginning any exercise regimen, especially one as intense as a triathlon training program, it’s essential to consult with a healthcare professional or a certified coach to ensure that it’s appropriate for your individual circumstances.

Remember:

1. Individual Variances: Everyone’s body reacts differently to training. What works for one person might not work for another. Always listen to your body and adjust training accordingly.
2. Potential Risks: As with any physical activity, there’s a risk of injury. Ensure you’re executing exercises correctly and safely.
3. Medical Concerns: If you have any medical conditions or health concerns, it’s essential to speak with a healthcare professional before starting.
4. Nutrition and Hydration: Along with the physical workouts, proper nutrition and hydration are key. Consider consulting a nutritionist who can guide based on your training.

While the plans have been crafted considering general best practices in triathlon training, SWIMBIKERUN.ph and its authors cannot be held liable for any injuries, health complications, or other adverse events that may occur as a result of following these programs. Always prioritize safety and seek expert advice when needed.