6 Week Half Marathon Training Plan
Really? A 6 Week Half Marathon Training Plan? Is it even possible.
It totally is!
On this page we will talk about:
- Can you train for a half marathon in 6 weeks with your background?
- Who is the 6 week half marathon plan not ideal for?
- How hard is this half marathon training plan?
- Anatomy of the plan: how many days you will be running, what your long runs will look like, cross training, rest days, short runs, long runs
- How to modify the training plan to fit your needs
- Using this plan to walk a half marathon
- Tips for success using this 6 week half marathon plan
- Half marathon race day tips
- Half Marathon Training Diet
Let's look at the training plan first and then get to all the details!
6 Week Half marathon Training plan in miles
6 Week Half marathon Training plan in kilometers
*This 6 Week Half Marathon Training Plan comes in both miles and kilometers!
Where can I send the Free version?
Or get the full challenge!
FACT: Did you know that only 0.4% of the entire United States population ran a half marathon in 2024 according to the Running USA report?
That’s less than 1% of the American population having all the fun! :)
Can You Train for a Half Marathon in 6 Weeks?
Since there are only 6 weeks to this training plan there are certain runners who would benefit more from using this plan than others.
These runners make good candidates for this 6 Week Half Marathon Training Plan:
- Those who just love cranking out those half marathons for the fun of it.
- Those runners who just don't have a huge chunk of time to train but love the distance and the race. (Totally, nodding my head. I have 2 babies. Who need me. Enough said.)
- The occasional runner who has a solid fitness level.
- The seasoned walker. (By seasoned, let's assume that you can comfortably walk about 3-4 miles before you begin half marathon training.)
Here are 5 questions to help you consider if a half marathon is a good fit for you.
Who is the 6 Week Half Marathon Training Plan not ideal for?
Since the focus is on the long run and completion, I do not suggest this plan for someone who wants to set a PR in their next half marathon.
It can be done, but the plan is more designed to just bring you to the finish line and that is why there are only easy runs and endurance building long runs versus a variety of hills, tempos, interval training, etc.
That's not to say you cannot revise the schedule to fit your needs!
I offer suggestions on how to do that in the information below.
This plan also might be challenging for you if you do not have any fitness background and are new to regularly exercising.
Ok, so just how hard is this half marathon training program?
That is a very subjective question.
Besides building up your endurance, the training week probably looks very similar to a regular running week that you undertake right now.
The only real difference is that we are building that endurance level through the long run on the weekend.
The difficulty lies in the increasing progression of the long run at a fast pace since we only have 6 weeks.
Anatomy of this Half Marathon Training Program
Let’s talk a little about your training schedule as a whole and what is scheduled during your 6 week half marathon training program.
How many days each week will you run?
Running frequency (how many days out of the week you will be running):
During each week of training with this plan you will be running at least 4 days out of the week.
That is 3 shorter runs and 1 longer endurance building run.
Your Long Runs during this 6 week Plan:
On one of your running days each week, scheduled on Saturday, you will perform a long run.
Your long run will progress each week be adding an additional 2 miles to your long run distance that you ran the week before with a final long run of 11 miles.
You will be increasing your weekly mileage by just 10% each week in order to stay healthy and strong throughout the duration of the training plan.
Here's a post dedicated entirely to running great long distance runs!
Here's a look at what pace you want to be running at during your long run.
Your Weekly Short Runs
On the other 3 days you will be running shorter base runs or more volume building runs.
These shorter runs will help you to keep your endurance level and maintain your running fitness level.
Rest Days
Your rest days are scheduled in twice per week.
Take these days seriously and just rest!
You’re body needs it. It has to put up with you being so amazing.
Here is a 24 Hour Recovery Timeline that you can use after a long run and into your rest days.
Cross training
Cross training workouts will be done on Thursday and is marked on the training plan as, “XT”.
If you choose to do aerobic exercises for cross training then work for about 30-40 minutes.
If you choose strength training as your cross training then limit yourself to no more than 20-30 minutes.
Here is a list of great cross training activities for runners and here is a YouTube video list of some of my favorite cross training videos to do as a runner!
What is "MT" on the Training Plan?
On Sundays, you will note that there is the symbol "MT" on the training plan.
This stands for Mindset Training.
Training your mindset positively to work for you during the half marathon is one of the best things you can do for yourself. They say that running is 20% physical and 80% mental.
If you don't have a strong, positive and confident mindset you can simply struggle needlessly.
I recommend using my Mindset Training Plan for Marathoners but anything that helps you associate positive ideas around your running and training while also giving you mindset training tools would be perfect!
How to modify this training plan to fit your needs
This training plan is not geared towards more competitive runners looking for time goals to meet since it is only 6 weeks long.
However if you feel that you must have tempo, hill, and speed workouts, include those on the Tuesday of each week.
(See these pages for more information on hill training or speed training for competitive runners.)
I also have this Ultimate Guide to Running Workouts that you might want to refer to in order to see if you would like to include any of these types of workouts into your training.
Switching your long run days:
You can easily switch your long run day from Saturday to Sunday. Simply adjust your training schedule by 1 day!
If you ever must cancel a run during the week:
Then only cancel 1 of the shorter runs each week.
Your body needs at least 3 runs every week to maintain it's running fitness.
I should add to that: NEVER cancel that long run.
This plan is too short to make up the difference of missing out on one of the long runs.
Remember, long runs are the greatest predictors of your half marathon success!
Can you walk a half marathon using this training plan?
Absolutely!
You can walk or even run/walk a half marathon using this training schedule.
Just follow it just as it suggests but alter the pace for your needs.
Here is a page full of tips on walking for a marathon (+ an alternate training plan).
Here is a guide on Run/Walking for Half Marathoners and Marathoners! - which includse how to find your run/walk ratio.
Tips for Success using this half marathon training program:
1. Find Accountability
Since this is such a short half marathon training program, try and find someone or something to hold you accountable to your training schedule.
You don't have time to be messing around and skipping out on runs since there is no room for make-ups.
This is Go Time!
2. Focus on getting quality rest after your long runs
A rest day doesn't mean that you don't have to do anything at all.
I suggest taking focused rest days.
This means that you should be trying to get some active, quality recovery in on your rest days.
This could be:
- taking a bath,
- getting a massage,
- upping your Vitamin C,
- increasing your water intake,
- visiting the chiropractor,
- stretching,
- foam rolling,
- or taking a nap!
Here is a long run recovery timeline guide of things you might want to include in your routine after you complete a long run!
Half Marathon Race day tips!
Here are some tips for conquering race day!
If you need some motivation or a little guidance on what to include before, during, and after your race then read this page!
Half Marathon Training Diet
Nutrition for a half marahton is definitely not as rigourous as nutrition for a full marathon. However there are things you will want to note.
1. 60% of your diet should be complex carbohydrates.
2. Take an energy drink for runs over an hour in length. Here are the energy drinks I recommend.
3. Read this page on the Nutrition Mistakes Marathon Runners Make
4. Read this post to understand marathon nutrition better.
5. Read this page to understand the differences between a half marathon and a full marathon training diet.
Don't forget to get your 6 week half marathon training plan below! 👇
*This 6 Week Half Marathon Training Plan comes in both miles and kilometers!
Where can I send the Free version?
Or get the full challenge!
Want more resources to use with this Half Marathon Training program?
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Hi I'm Molly! I'm here to help you with your marathon training! Whether you need a half marathon plan
or a beginner marathon training plan, I have you covered.
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