4 Day Beginner Half Marathon Training Guide

This program is a 9 week program and requires 4 days of running. This is really is a pretty easy training schedyle considering most schedules require 6 days of training, which I think is way too much at the beginner stage. At this stage, the goal should be finishing the race and feeling that sense of accomplishment.

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If you have bad knees like me, I always opt for less running and more cross training.

The following training schedule assumes you are able to run 5 miles without too much distress. If you are not able to do this, you may want to consider a 5K or 10K to start you off.

Training Workouts

The beginner training routine uses a variety of workouts to help you build speed and endurance.

Speed Training You will be using Aerobic Intervals (AI) to work on your speed. You basically run at a much faster pace than you usually would run your race, for a specific amount of time. You want to feel as if your pushing yourself, but not as if you are going to pass out. When you are done with your AI, jog until your breathing returns to normal. Then get back to your regular pace.

You will also be using Gentle Pickups (GP) at the end of your run. You should walk for several minutes and slowly pick up speed over a 100m stretch. When you reach the point where you are breathing hard, stay there for 20m and slow down again to walking. Repeat for as many times as specified.

Beginner Half Marathon Training schedule

Good luck with your race!

Remember to eat a lot of carbs during your training and a high carb breakfast 2 hours before your race. You should bring along an energy bar or race gel to eat around the 7-8 mile mark. This will ensure you have enough energy to finish the race.

If you want to run once less day, we have a 3 Day Training Guide. I think 4 days is a really good place to start, but if you have a really crammed schedule, then the 3-day will work as well. But you should incorporate some kind of cross training in with your runs.