The Beginner’s 12 Week Treadmill Training Schedule For A Half Marathon

Getting ready for a half marathon is an exciting challenge, especially when there are complications to consider. Maybe you are the primary caregiver for your children and can’t be away for hours training for your race. Or you may live in an area where outside running isn’t a great idea, either because of the locals or weather.

In any such case, you can effectively train for your upcoming half marathon on a treadmill. Many elite athletes have utilized treadmills when necessary, so you are in good company.

With the goal of getting you race-ready, we running devotees at Treadmill Reviews have create a workout schedule designed to optimize your body’s performance and get you ready for the big race.

Half Marathon Workout Terminology

To make sure there is no confusion, here’s a short key of terms we will be using in our workout schedule.

  • Rest – Take the day to recover, do not engage in activities more strenuous than walking.
  • M – All our training distances are measured in miles (aside from races), so for short, we will place a “m” next to whatever mile distance is on the schedule that day.
  • Cross – On cross training day, they will be labeled “cross” with a recommendation for time you should spend cross training.
  • Pace – You should run this training run at the pace you will be racing. Other days, drop to a comfortable level and focus on getting your mileage in and not on speed.
  • Race – We recommend either finding a 5K and 10K to test how you are progressing. If that isn’t in the cards, be sure you run those two race days at pace.

Best Cross Training For Runners

While it may feel like a distraction from the goal, the best way to be sure you to reach your half marathon injury-free is to cross train. There is plenty of excellent ideas out there on how to best cross train. We recommend:

  • Yoga – Keep flexibility up, which many runners lose. YouTube is a great resource for this.
  • Body weight workouts – With the added benefit of being able to workout anywhere, body weight workouts will strengthen all your muscles, not just the ones you are using while running.

If you have the equipment (or the mean to purchase them), an elliptical and/or a stationary bike would be good, low impact ways to workout and keep your heart pumping.

12 Week Half Marathon Schedule

Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1

Rest

3 m run

2 m run or cross

3 m run

Rest

4 m run

30 min cross

2

Rest

3 m run

2 m run or cross

3 m run

Rest

4 m run

30 min cross

3

Rest

3.5 m run

3 m run or cross

3.5 m run

Rest

5 m run

40 min cross

4

Rest

3.5 m run

3.5 m run

4 m run

Rest

5 m run

40 min cross

5

Rest

4 m run

3.5 m run

4 m run

Rest

6 m run

40 min cross

6

Rest

4 m run

4 m run

30 min cross

Rest

5K race

40 min cross

7

Rest

3 m run

5 m run

2 m run

Rest

8 m run

50 min cross

8

Rest

3 m run

5 m run

3 m run

Rest

9 m run

50 min cross

9

Rest

4 m run

5 m run

3 m run

Rest

10K race

50 min cross

10

Rest

4 m run

5 m run

3 m run

Rest

10 m run

60 min cross

11

Rest

4 m run

5 m run

3 m run

Rest

11 m run

60 min cross

12

Rest

3 m run

2 m run

2 m run

Rest

Rest

Half Marathon

Running a half marathon isn’t easy, but you can feel confident that as you stick to this schedule, you will be ready for your upcomming half marathon.

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