Training - Half Marathon Beginner

Half Marathon Event Training Program

10 Week Half Marathon Training Program Train for your first Half Marathon with our new Half Marathon Beginner Training Program. You don’t have to be an experienced runner to start this program, feel free to walk. This program contains a mix of map, time, and distance based workouts. Certain days will be assigned to specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. General Aerobic walk/run: This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 2.0 miles
    64.3 ft.
    220 cal.
    General Aerobic run in Norway-2 miles
  • 2.0 miles
    101.2 ft.
    304 cal.
    General Aerobic 2 mile in Raleigh, North Carolina
  • 3.0 miles
    260.0 ft.
    463 cal.
    General Aerobic Run-3 miles- Canary Islands
  • 3.0 miles
    0.0 ft.
    451 cal.
    3 mile long run of the week
  • 3.0 miles
    180.9 ft.
    443 cal.
    General Aerobic Run 3 Miles - Taiwan
  • 1.5 miles
    0.0 ft.
    225 cal.
    4X15 second sprint efforts
  • 3.0 miles
    66.0 ft.
    456 cal.
    General Aerobic 3 Miles - Svalbard Snowmobile Route
  • 4.0 miles
    0.0 ft.
    601 cal.
    4 Mile Long Run of the Week (ROW)
  • 4.0 miles
    801.6 ft.
    620 cal.
    General Aerobic 4 Miles - San Francisco
  • 0.0 miles
    0.0 ft.
    29 cal.
    6 X 20 second climbs
  • 4.0 miles
    362.6 ft.
    562 cal.
    Tempo Run-Run 1 mile just below race pace-Hawaii
  • 5.0 miles
    0.0 ft.
    751 cal.
    5 Mile Long Run on the Week (ROW)
  • 4.0 miles
    177.7 ft.
    551 cal.
    General Aerobic 4 miles- Isle of Man
  • 2.0 miles
    0.0 ft.
    300 cal.
    5X20 sec sprint efforts.
  • 6.0 miles
    0.0 ft.
    901 cal.
    Tempo Run - Complete 2 miles just below race pace
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    Long Run of the Week-7 miles (ROW)
  • 5.0 miles
    548.9 ft.
    753 cal.
    General Aerobic 5 mile run: Phuket
  • 0.0 miles
    0.0 ft.
    37 cal.
    6 X 25 second climbs
  • 6.0 miles
    0.0 ft.
    901 cal.
    Tempo Run - Complete 3 miles just below race pace
  • 8.0 miles
    0.0 ft.
    1,202 cal.
    8 mile Long Run on the Week (ROW)
  • 6.0 miles
    122.2 ft.
    902 cal.
    General Aerobic 6 Mile-Las Vegas
  • 2.5 miles
    0.0 ft.
    375 cal.
    6X25 second sprint efforts
  • 5.0 miles
    241.7 ft.
    759 cal.
    5 mile Tempo-3 miles at race pace-Pacific Grove, CA
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 miles long run on the week (ROW)
  • 5.0 miles
    0.0 ft.
    751 cal.
    General Aerobic walk/run
  • 0.0 miles
    0.0 ft.
    44 cal.
    6 X 30 second climbs
  • 5.0 miles
    35.6 ft.
    751 cal.
    General Aerobic-5 miles-Key West
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    7 mile long run of the week (ROW)
  • 6.0 miles
    644.5 ft.
    884 cal.
    General Aerobic Run-Oregon Coast 6 miles
  • 3.0 miles
    0.0 ft.
    451 cal.
    6X30 second sprint efforts
  • 7.0 miles
    0.0 ft.
    1,051 cal.
    Tempo Run - Complete 5 miles at race pace
  • 10.0 miles
    0.0 ft.
    1,502 cal.
    10 mile Long run of the week (ROW)
  • 6.0 miles
    0.0 ft.
    901 cal.
    General Aerobic walk/run
  • 0.0 miles
    0.0 ft.
    52 cal.
    8 X 35 second Climbs
  • 6.0 miles
    85.4 ft.
    904 cal.
    Tempo 6 miles-4 miles at race pace-Lucas Oil Stadium, Indianapolis
  • 11.0 miles
    0.0 ft.
    1,652 cal.
    11 Miles Long Run on the Week (ROW)
  • 4.0 miles
    184.5 ft.
    613 cal.
    Easy 4 miles-New York
  • 3.0 miles
    278.5 ft.
    467 cal.
    3 Easy Miles in Italy
  • 3.0 miles
    0.0 ft.
    451 cal.
    3 Miles - 1 at race pace