BY: Lively Staff

February 16, 2018

How to Plan Your Summer Race Training Program

Try this start to half-marathon training program so you can safely teach your body pacing, endurance and strength to go the distance!

half marathon training program

With spring right around the corner, it’s time to get ready for race season! But before you head to the starting line, choose a training program to take you the distance.

Whether you’re into 5Ks, 10Ks, half-marathons or even longer races, following a progressive training program can make or break your race. Just like how you wouldn’t lift the heaviest weight in the gym before building up to it, you wouldn’t run a half-marathon without a proper half-marathon training program. Give your body time to learn endurance and strength safely.  

Start, finish and be happy with your next race with these training plans:

Start to 10K Training Program: 10 weeks

  • Weeks 1-2:
    • 3 days a week walk/cross-train 
    • 2 days a week run 1 mile.
  • Weeks 2-4:
    • 2 days walk/cross-train 
    • 2 days a week run 2 miles
    • 1 day a week run 1 mile
  • Weeks 4-6:
    • 2 days a week walk/cross-train 
    • 2 days a week run 3-4 miles
    • 1 day a week run 2 miles
  • Weeks 6-8:
    • 2 days a week walk/cross-train
    • 2 days a week run 4-5 miles
    • 1 day a week run 3 miles.
  • Weeks 8-10:
    • 2 days a week walk/cross-train for 
    • 2 days a week run 3-4 miles
    • 1 day a week run 5-6 miles

half marathon training program

10K to Half-Marathon Training Program: 12 weeks

  • Weeks 1-2:
    • 2 days a week walk/cross-train 
    • 2 days a week run 2-4 miles
    • 1 day a week run 6 miles
  • Weeks 2-4:
    • 2 days a week walk/cross-train 
    • 2 days a week run 3-5 miles
    • 1 day a week run 6-8 miles
  • Weeks 4-6:
    • 2 days a week walk/cross-train 
    • 2 days a week run 4-6 miles
    • 1 day a week run 7-9 miles
  • Weeks 6-8:
    • 2 days a week walk/cross-train 
    • 2 days a week run 5-7 miles
    • 1 day a week run 8-10 miles
  • Weeks 8-10:
    • 2 days a week walk/cross-train 
    • 2 days a week run 6-7 miles
    • 1 day a week run 9-11 miles
  • Weeks 10-12:
    • 2 days a week walk/cross-train 
    • 2 days a week run 6-7 miles
    • 1 day a week run 10-13

Stick with a regular run schedule that includes cross-training to build strength and speed. Plan for at least 10 weeks to train for a 5K or 10K, 12 or more weeks for a half-marathon, and up to 20 weeks for a full marathon. Whether if this is your first race or your 100th, never race without training first!


Lisa Payne is a freelance writer and editor specializing in health, fitness, and travel. She stems from a background in television, playwriting, and personal training. Always on the go, follow her on social media or check out her website at lisapaynefitness.com.

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