13.1 RUN PROGRAM
Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.
This 15-week plan, sponsored by our friends at Western Dairy Association, will comfortably bring you up to half-marathon glory. Most of the runs are at an easy pace, making it perfect for a pair or group of women to take on together as you’ll have lots and lots of time on the road (or trail or treadmill) to talk.
Working your long runs up to race distance gets you mentally and physically prepped for the challenge of the half, but a range is given in later weeks to accommodate all levels—and days where your legs haven’t shown up. From the start, this plan integrates short bits of intensity and start-slow-get-fast pacing strategies so you’re ready to slay those upcoming 13.1 miles when you’re standing on the starting line.
THE PREREQS: The ability to comfortably finish a 6-mile run is preferred, as is experience in some shorter races. This plan is suited to a wide range of women, from 10Kers looking to step up to new distance to marathoners dialing back on distance. The common thread is a desire to complete a half-marathon with your body feeling injury-free and strong and a smile on your face.
BIGGEST WEEK OF TRAINING: 22.5-32.5 miles.
LONGEST LONG RUN DISTANCES: one 12 miler, one 13 miler.
FIRST AND WORST (HARDEST) WEEK: