12 Week Half Marathon Training Plan + What I Ate

“I would watch people pass me on my walks, and I never envied them. I never wished to be a runner, nor was I excited while watching people cross the finish lines. One day, things changed.” My Running Story! (please read first)
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So you’re interested in running a half marathon? If you’re thinking, “If she can do it, I can do it,” you are in the right place. Seriously. Before you read about my training and how I managed to run 13.1 miles, check out my running story and how I got here. I’m currently on a forty-day running hiatus, but I am eager to get back out there. My running post will tell you how I got started and some important key parts in becoming a better runner. half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
I spent all spring and summer running. I’d run 3-5 miles four times a week. It was just me then, but that all changed when I met Meighan, the world’s best running partner. I thought I could only be a solo runner, but that changed when we ran for the first time together. If you plan on training for a marathon, I highly recommend finding a friend or training partner to do it with you. If I hadn’t had Meighan, I would have never held myself accountable or got out of bed early Sunday morning for our long runs. It was fun to look forward to, and we enjoyed running together. I couldn’t imagine running long runs alone ever again. (Why you should find a workout buddy.) half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
Before starting the plan, you must complete a pre-training plan (assuming you’re starting from ground zero.) There is no point in starting a half marathon plan if you can’t run three miles. I wouldn’t even want to train for a half if I couldn’t run three miles, so let’s get you there first! This will help you build endurance and mileage and prevent injuries. Before Meighan and I devised a training plan, we were already running. We had run small and fast mileage, slow and long distances, and everywhere.
half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness Before you begin, please understand that I am not a doctor or professional. This plan worked for me, and you should consult with your doctor before beginning any fitness/diet routine!

Week one: run five minutes (10-12 min mile), walk ten minutes, run five minutes (10-12 min mile), walk ten minutes, run five minutes (10-12 min mile), walk ten minutes, run five minutes (10-12 min mile) walk ten minutes. 5x a week

Week two: run five minutes(10-12 min mile), walk five minutes, run five minutes (10-12 min mile), walk five minutes, run five minutes (10-12 min mile), walk five minutes, run five minutes (10-12 min mile) walk five minutes. 4x a week

Week three: run five minutes (10-12 min mile), walk five minutes, run ten minutes (10-12 mile) walk five minutes, run five minutes (10-12 min mile) walk five minutes, run five minutes (10-12 mile), walk ten minutes. 3x a week

CHECK OUT MY COUCH TO 5K RUNNING PLAN

Week four: run fifteen minutes(10-12 min mile), walk fifteen minutes, run ten minutes(10-12 min mile), walk twenty minutes, run five minutes(10-12 min mile), walk ten minutes. 4x a week

Week five: run twenty minutes (10-12 min mile) walk thirty minutes, run five minutes (10-12 min mile) 4x a week

Week six: run twenty-five minutes (10-12 min mile) walk twenty minutes, run ten minutes (10-12 min mile) walk twenty minutes 4x a week

Week seven: run thirty minutes (10-12 min mile), walk thirty minutes. half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
Whenever you finish a run, you must must recover! Recover with rest, ice, protein, carbs, and stretching! If you stick to this recovery routine, you’ll be golden. half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
After running months and months together, we decided to sign up for a half marathon together! If you browse the running section on my blog, you’ll find all our running posts!
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We started running in the freezing cold. It was 35 degrees when we first started training, and holy moly it was hard! It’s important to train in all weather conditions.
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half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness SIX MILE RUN RECAP POST
When we hit week four, we decided to get super serious about training. Running in Waxhaw was a crazy idea because it was hilly. Adding hills is a great idea, but gradually. I remember being so tired on the last mile, but Meighan pushed me to finish strong. Make sure to find a partner who will push you, and make sure to push them.
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half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness SEVEN MILE RUN RECAP POST
I enjoyed the seven-mile run. It was starting to get nicer out, and the spring flowers were blooming around us. When you find a good trail, the run is always more exciting. The seven miles were a breeze, and my confidence in running a half marathon was growing.
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half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness SEVEN MILE RUN RECAP POST
This was by far the worst run I’ve ever had. It taught me that I have the ability to finish even when I feel like I can’t. I’ve learned that one bad run doesn’t mean you’re an awful runner. Sometimes, we just can’t, and that’s okay! I wrote more about this awful run in the post above. I also learned that protein shakes before a run are a NO NO NO GO!
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half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness MILE NINE RECAP POST
I was shocked that I completed the nine-mile run right after my 5k race. You should definitely sign up for a smaller race during your half-training. You can practice eating the right food, experimenting with what works, and what doesn’t. This nine-mile run was one of my favorites! We ran in the gorgeous Charlotte neighborhoods, and it was overcast.
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Another great run! I couldn’t believe I ran ten miles, and I knew right away that I would finish this half! I also confirmed that banana and bread would be my pre-race breakfast! half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
SIX-MILE SATURDAY RECAP RUN (SOLO)
Running my long run solo was so weird, but I did it. A while ago, six miles would have felt like forever, but this run felt short, and I had to tell myself to stop. This run made me realize the importance of hydration. half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness half marathon, half marathon training plan, train, food, diet, nutrition, what to eat before a run, what to eat before a race, race, training, milage, how to run a half marathon, beginners, training schedule, run a race, women's shape, shape magazine half, how to run, running for beginners, fat to fit, fitness
EIGHT-MILE RUN RECAP POST
OK. I lied. This was the best run! Meighan and I decided to do a destination run for our last long run together. HOLY MOLY, was this a fun weekend? We ran down the gorgeous city of Charleston, and I never felt out of breath once. I was hydrated, and I couldn’t wait for the half. I’m telling you, choose fun running trails!
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Runners! Drop a line of advice for anyone looking to run their first half/full marathon!
What did you eat before your half-marathon breakfast?
What training mistakes have you made?

12 Week Half Marathon Training Plan + What I Ate

CHECK OUT MY COUCH TO 5K RUNNING PLAN

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