Embark on a 12-week journey to your first half marathon with KMS's beginner-friendly training schedule. This program is meticulously designed to help you develop the strength, endurance, and flexibility required for a successful half marathon experience. By integrating V02 max training drills, cross-training sessions, and strategically placed rest days, this plan aims to enhance your speed, stamina, and overall resilience.
Week 1
- Monday: Rest
- Tuesday: 3 km easy run (gentle pace), General stretching
- Wednesday: Rest
- Thursday: 4 km easy run, General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 7 km easy run, Stretching and active recovery
Week 2
- Monday: Rest
- Tuesday: 4 km easy run, General stretching
- Wednesday: Rest
- Thursday: 5 km easy run, General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 8 km easy run, Stretching and active recovery
Week 3
- Monday: Rest
- Tuesday: 4 km easy run, General stretching
- Wednesday: Rest
- Thursday: 6 km easy run, General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 9 km easy pace, Stretching and active recovery
Week 4
- Monday: Rest
- Tuesday: 4 km easy run, General stretching
- Wednesday: Rest
- Thursday: 8 km easy run, General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 8 km easy run, Stretching and active recovery
Week 5
- Monday: Rest
- Tuesday: 5 km easy run, General stretching
- Wednesday: Rest
- Thursday: 10 km easy run, General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 10 km easy run, Stretching and active recovery
Week 6
- Monday: Rest
- Tuesday: 6 km easy run, General stretching
- Wednesday: Rest
- Thursday: 2 km easy run, 6 km at half goal pace, 2 km easy run
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 12 km easy run, Stretching and active recovery
Week 7
- Monday: Rest
- Tuesday: 7 km easy run, General stretching
- Wednesday: Rest
- Thursday: 10 km easy run (including hill running), General stretching
- Friday: Rest
- Saturday: Rest / Cross Train
- Sunday: 14 km easy run, Stretching and active recovery
Week 8
- Monday: Rest
- Tuesday: 5 km easy run, General stretching
- Wednesday: Rest
- Thursday: 2 km easy run, 7 km at half goal pace, 2 km easy run
- Friday: 2-3 km at a moderate pace
- Saturday: Rest / Cross Train
- Sunday: 16 km easy run, Stretching and active recovery
Week 9
- Monday: Rest
- Tuesday: 6 km easy run, General stretching
- Wednesday: Rest
- Thursday: 12 km easy run (including hill running), General stretching
- Friday: 3-4 km at a moderate pace
- Saturday: Rest / Cross Train
- Sunday: 18 km easy run, Stretching and active recovery
Week 10
- Monday: Rest
- Tuesday: 5 km easy run, General stretching
- Wednesday: Rest
- Thursday: 2 km easy run, 6 km at half goal pace, 2 km easy run
- Friday: 3-4 km at a moderate pace
- Saturday: Rest / Cross Train
- Sunday: 18 km easy run, Stretching and active recovery
Week 11
- Monday: Rest
- Tuesday: 4 km easy run, General stretching
- Wednesday: Rest
- Thursday: 2 km easy run, 6 km at half goal pace, 2 km easy run
- Friday: 3-4 km at a moderate pace
- Saturday: Rest / Cross Train
- Sunday: 18 km easy run, Stretching and active recovery
Week 12
- Monday: Rest
- Tuesday: 4 km easy run, General stretching
- Wednesday: Rest
- Thursday: 5 km easy run, General stretching
- Friday: 2-3 km at a moderate pace
- Saturday: Rest / Cross Train
- Sunday: Race Day!
Keep Dreaming, Keep Moving