If you want to run a half marathon but think you don’t have enough time to train, this 3 day a week half marathon training schedule is for you. Yes, it’s possible to be ready for the 13.1-mile race with just three runs a week. And if you follow this simple half marathon training schedule, you may even run your fastest half marathon time.
This 12-week half marathon training program is based on three specific runs each week: a tempo run, an interval run, and a long run. The three runs can be done in any order during the week, but the program produces the best results if you don’t do any of them two days in a row. On the other days, you’re encouraged to either cross train, rest, or do easy runs. If you only have three days for any type of training, it’s fine to just do the three recommended runs each week.
This program is geared toward runners with some experience. It’s best if you’ve run at least one half marathon, have a base mileage of at least 15 miles a week, and can run up to 8 miles at a time. If you aren’t quite at that level, you may want to try a beginner half marathon schedule.
You’ll need to have estimates for a couple of key paces in order to do these workouts effectively. The interval and tempo runs are based off your 10K pace, so it’s helpful to have completed a 10K in the past couple of months. You can also use that race time to estimate your Target Half Marathon Pace (THMP), or your goal pace. You’ll need the THMP for some of your long runs.
You can use this race time estimator calculator to get an estimate of your half marathon time by using a recent time from a race of another distance. If you’re not sure of your 10K pace, but you have a race time for another distance, you can use it to estimate your 10K pace.
Three Key Runs Each Week
Here are descriptions of the three key runs you’ll need to do each week. Details on exactly how much to run and at what pace for each of those runs are included in the weekly schedule below.
Tempo Run (TR)
Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For most tempo runs, you’ll start and finish with some miles at an easy, comfortable pace. For the short tempo runs (3 miles or under), you should run the tempo run pace portion of the run, you should run at your 10K race pace. If you’re not sure of your 10K race pace, you should run at a pace that feels comfortably hard. For longer tempo runs (more than three miles), you should run the tempo run portion at your 10K pace + 15 seconds.
Interval Run (IR)
Interval runs are repeats of a certain distance (i.e, 400m) at your 10K pace and then a recovery periods after each interval. For example, 8 x 400m @ 10K pace with 90 second recovery in between, would mean running a total of 8 400m repeats with 90 seconds at easy pace in between. Interval runs can be done anywhere, but it’s easier to do them on a track.
If you enjoy running on a treadmill, you’ll find it convenient to measure your distance and pace on the treadmill. You can also use a GPS watch or other device to track your distances and times outside.
Before starting your intervals, make sure you do the recommended warm up at an easy pace. Then, do the intervals/recoveries for the set number of repeats. Finish intervals with a 10-minute cooldown at easy pace.
Long run (LR)
Some long runs will be done at a comfortable, conversational pace for the designated mileage. Others will be done at a targeted pace, based on your targeted half marathon pace (THMP). Each long run builds on the next, so it’s important that you get in your long runs each week, so you don’t make big jumps in mileage and risk getting injured.
Cross-training
Cross-training or easy runs can be done on the other days of the week, as your schedule permits. It’s recommended that you take at least one complete rest day per week when you don’t do any activity. Taking a physical and mental break from training will go a long way towards preventing injuries and burnout.
Cross-training can be any activity other than running that you enjoy, such as cycling, walking, swimming, Pilates, yoga, or strength-training. You should do the activity at a moderate pace. Strength-training has many benefits for runners and is an excellent cross-training option. Aim to do at least one day of strength-training per week; two days a week is even better.
Your strengthening workout doesn’t have to be too long or intense, and can be done without weights or machines. It can be 15 to 20 minutes of lower body and core strengthening body weight exercises such as squats, lunges, calf raises, planks and push-ups.
3 Day a Week Half Marathon Training Schedule
Week 1:
Run 1: Tempo run (TR): 2 miles easy pace for warm-up; 2 miles @ short tempo pace; 2 mile cooldown
Run 2: Interval run (IR): 10 minute warm-up; 8 x 400m @ 10K pace with 90 second recovery (easy pace) in between; 10 minute cooldown
Run 3: Long run (LR): 8 miles at easy, comfortable pace
Week 2:
Run 1: TR: 2 miles easy pace for warm-up; 2 miles @ short tempo pace; 2 mile cooldown
Run 2: IR: 10 minute warm-up; 5 x 800m @ 10K pace with 90 second recovery in between; 10 minute cooldown.
Run 3: LR: 9 miles at THMP (target half marathon pace) + 30 seconds/mile
Week 3:
Run 1: TR: 2 miles easy pace for warm-up; 2 miles @ short tempo pace; 2 mile cooldown
Run 2: IR: 10 minute warm-up; 4 x 800m @ 10K pace + 4 x 400m, all with 90 second recovery in between; 10 minute cooldown.
Run 3: LR: 10 miles at easy, comfortable pace
Week 4:
Run 1: TR: 2 miles easy pace for warm-up; 1 mile @ short tempo pace; 1 mile easy; 1 mile @ short tempo pace; 1 mile cooldown
Run #2: IR: 10 minute warm-up; 4 x 1200m @ 10K pace, with 400m recovery in between; 10 minute cooldown.
Run #3: LR: 11 miles at THMP + 30 seconds/mile
Week 5:
Run 1: TR: 2 miles easy pace for warm-up; 3 miles @ short tempo pace; 1 mile cooldown
Run 2: IR: 10 minute warm-up; 6 x 800m @ 10K pace, with 90s recovery in between; 10 minute cooldown.
Run 3: LR: 10 miles at easy, comfortable pace, then finish with 2 miles at THMP
Week 6:
Run 1: TR: 2 miles easy pace for warm-up; 3 miles @ short tempo pace; 1 mile cooldown
Run 2: IR: 10 minute warm-up; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m @ 10K pace, with 400m recovery in between; 10 minute cooldown
Run 3: LR: 11 miles at THMP + 30 seconds/mile
Week 7:
Run 1: TR: 1 mile easy pace for warm-up; 4 miles @ long tempo pace; 1 mile cooldown
Run 2: IR: 10 minute warm-up; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m @ 10K pace, with 400m recovery in between; 10 minute cooldown
Run 3: LR: 12 miles at THMP + 30 seconds/mile
Week 8:
Run 1: TR: 1 mile easy pace for warm-up; 3 miles @ short tempo pace; 1 mile cooldown
Run 2: IR: 10 minute warm-up; 3 x 1600m @ 10K pace, with 400m recovery in between; 10 minute cooldown
Run 3: LR: 13 miles at easy, comfortable pace
Week 9:
Run 1: TR: 1 mile easy pace for warm-up; 5 miles @ long tempo pace; 5-minute cooldown
Run 2: IR: 10 minute warm-up; 6 x 800m @ 10K pace, with 90s recovery in between; 10 minute cooldown.
Run 3: LR: 12 miles at THMP + 30 seconds/mile
Week 10:
Run 1: TR: 1 mile easy pace for warm-up; 4 miles @ long tempo pace; 5-minute cooldown
Run 2: IR: 10 minute warm-up; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m @ 10K pace, with 400m recovery in between; 10 minute cooldown
Run 3: LR: 10 miles at easy, comfortable pace, then finish with 2 miles at THMP
Week 11:
Run 1: TR: 1 mile easy pace for warm-up; 4 miles @ long tempo pace; 5-minute cooldown
Run 2: IR: 10 minute warm-up; 4 x 1600m @ 10K pace, with 400m recovery in between; 10 minute cooldown
Run 3: LR: 6 miles at easy, comfortable pace
Week 12:
Run 1: IR: 10 minute warm-up; 6 x 400, with 400m recovery in between; 10 minute cooldown
Run 2: 3 miles easy pace
Run 3: Race day! 13.1 miles @ THMP
More Half Marathon Advice:
Mental Tips for Half Marathon Running
