16-Week Half Marathon Training Plan

It’s time to get back to one my passions again which is running, it’s a love hate relationship as I love getting my running gear on, grabbing my running shoes, water and music to go for a nice run while clearing my mind of all the chaos. But not every run is awesome, unfortunately there are many day’s I have to fight through due to my lack of breathing, sore legs or knees or just feeling tired and not wanting to get in those miles, that is why I love to run and hate to run.  I know overall it’s good for my health and to be honest I can do it anywhere we go.  It’s easy to pack some running clothes and my running shoes anytime we travel, it’s just getting up early to get it done. My cousin is getting married end of June so I have 18 weeks to get back into shape so I can feel good and back to my old self. I have decided to find a 16 week training program to help me stay focused and get back on track.  I found this awesome running schedule on SkinnyMs website, this program is perfect for what I’m looking for as it has a mixture of running, strength training and rest day’s all built in for each week.  I will be doing different full body strength training workouts on Monday’s and Wednesday’s to change things up so I’m not doing the same workouts over and over.  I’m excited to start back small and build off that each day, I plan on doing Paleo and Whole30 as my healthy meal plan of choice since I’m still having stomach issues and need to stick with what I know works for me.  I will take a before picture, log my starting weight and measurements and then journal each month. I will then post an update at the end of each month with my current weight, measurements and updated picture so I can see my progress. 

Here is link for the training program I found and will be using: https://skinnyms.com/how-to-train-for-your-first-half-marathon-2/2/

Here is the exact notes from the author who wrote this training program: by Erin Miller

This training program will require you to run 3 days a week, with 2 shorter runs on weekdays and one longer run on the weekend. For this program we’re going to say training days are Tuesday/Thursday/Saturday. It will slowly progress in total mileage as the weeks pass, but every 4 weeks will be a recovery week. The last 2-3 weeks will taper off into shorter runs in an effort to allow your body to be fully prepared for race day!

I want you to always give yourself a day in between runs, where you either rest or perform a lower impact form of cardio like biking or swimming for no more than 30 minutes. Don’t over do it! Rest is just as important as training. Each week, you also need to get 2 days (Monday/Wednesday) of strength training for your lower body and core. Low impact cardio can be done on the same day as strength training. As rest is extremely important to recovery, you must take at least 1 day off of all exercise, but preferably 2 (Friday/Sunday).

Let’s get started!

For weeks 1 through 4, if you’re a beginner, you should use a walk/run style of training. Try to walk for 30-60 seconds and then run for 30-60 seconds. Depending on whether or not it’s easy or hard for you, you can decrease or increase those increments of time.

Week 1: (5 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 2 Miles

Sunday: Rest/Stretch 

Week 2: (5.5 Miles) 

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 2.5 Miles

Sunday: Rest/Stretching 

Week 3: (6 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 3 Miles

Sunday: Rest/Stretching

 Week 4: Recovery Week (4.5 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 1.5 Miles

Sunday: Rest/Stretching

Week 5: (8 Miles)

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 4 Miles

Sunday: Rest/Stretching

Week 6: (9 Miles) 

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 5 Miles

Sunday: Rest/Stretching

Week 7: (10 Miles)

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 8: Recovery Week (6 Miles) 

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 2 Miles

Sunday: Rest/Stretching

Week 9: (12 Miles)

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 7 Miles

Sunday: Rest/Stretching

Week 10: (13 Miles) 

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 8 Miles

Sunday: Rest/Stretching

Week 11: (14 Miles)

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 9 Miles

Sunday: Rest/Stretching

Week 12: Recovery Week (7.5 Miles) 

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 miles

Friday: Rest/Stretching

Saturday: 2.5 Miles

Sunday: Rest/Stretching

Week 13: (16 Miles)

Monday: Strength Training – Legs

Tuesday: 3 Miles

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 10 Miles

Sunday: Rest/Stretching

Week 14: Taper (12 Miles) 

Monday: Strength Training – Legs

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 15: Taper (12 Miles)

Monday: Strength Training – Legs

Tuesday: 3 Miles

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 16: Taper to Race Day! (17.1 Miles) 

Monday: Strength Training – Legs and Core

Tuesday: 2 Miles

Wednesday: Rest/Stretching

Thursday: 2 Miles

Friday: Rest/Stretching 

Saturday Race Day: Half Marathon 13.1 Miles!

Since taking January and February off from all activities due to COVID “running” through our house, I can’t wait to get back out on the open road to start adding miles to my individual and team stats.  I really need this to get my head back in the game and on the right path to burning calories and losing weight.  Tomorrow February 28th begins the next 16 weeks of commitment to achieve another training plan for a half marathon. I have not chosen a race yet but I have my eye on a few, it will just depend on dates.  Thank you Run The Year for always having a yearly running challenge and thank you to my Sole Sisters Team for joining me on this crazy fun running journey.