16 Week Half Marathon Train­ing Schedule


Half marathon train­ing plan for busy families

Find­ing time to work out and run con­sis­tently when you have a fam­ily is chal­leng­ing. Find­ing time to train for a dis­tance event like a half marathon is even harder!

But you can do it! This half marathon train­ing plan only requires three runs a week — two reg­u­lar runs, and one long run each week — and will get you ready for a half marathon in 16 weeks.

​5K to Half Marathon in 16 Weeks

​To use this plan, you should be able to run a 5K and should be healthy and injury free. The plan starts out with 3 mile runs, and grad­u­ally adds dis­tance to get you up to 13.1 miles for your half marathon.

To keep this work­able for work­ing fam­i­lies, the week­day runs are kept rel­a­tively short. There are two runs per week on week­days, start­ing at 3 miles and work­ing up to a 4 mile and a 5 mile run dur­ing the week­days dur­ing peak train­ing time.

The plan shows the week­day runs on Tues­day and Thurs­day, but you can run them when­ever they fit in dur­ing the week.

​Long runs are reserved for week­ends. The plan lists long runs on Sun­day because most half marathons fall on a Sun­day, but Sat­ur­days are fine too. You should run your long run when­ever it fits best into your fam­ily sched­ule — but make sure you run one long run each week!

The long runs start at 3 miles and grad­u­ally work up to 12 miles. Dis­tance is care­fully added through­out the plan so that you don’t increase weekly mileage by more than 10% each week, with just a cou­ple of minor exceptions.

​Because this plan is scaled back to only three runs per week, it is impor­tant that you stick with it! Make sure you don’t skip any runs, espe­cially the long runs. Try­ing to catch up on dis­tance is a great way to get your­self injured.

It’s bet­ter to repeat a week, extend your plan, and pick another race, than to side­line your­self through injury and not be able to run at all.

​If you do hap­pen to have time to squeeze in some extra work­outs, try cross-​​training! Swim some laps, use an ellipse or other car­dio machine, do an upper body work­out, or go for a bike ride. If you’re inter­ested in run­ning a full marathon check out my 16 Week Marathon Train­ing Sched­ule.

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