16 Week Half Marathon Training Schedule

A man using the 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.

The Half Marathon Training Plan

Download PDF » Download the 16 Week Half Marathon Training Schedule in PDF format.

Download XLSX » Download the Interactive 16 Week Half Marathon Training Schedule in Excel format. Enter your race date and the plan will automatically update.

Creative Commons License
The 16 Week Half Marathon Training Schedule by Running in the Family is licensed under a Creative Commons Attribution-Share Alike 3.0 United States License.

Comments

  1. Bill Mastin says

    I just wanted to tell you that my wife and I love your site. We’re using your Half Marathon program for our training for the Wisconsin Dells Half Marathon on Oct. 24, 2010. We have five great kids so time is precious and your program looks like it will work great for us. I previously ran a half in Springfield, IL and found the training program to be more complex and time consuming. Anywho – thanks much for the info and a great site!

    • Evhen says

      Thank you so much for the comment! I’m glad that the training plan fits your schedule. I wish you all the best with your training, and good luck on your race!

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