Congratulations on deciding to run your first half marathon! A well-structured training plan will help you build endurance, avoid injuries, and achieve your goal. Here’s a comprehensive 16-week training plan for beginners aiming to complete a half marathon, with a focus on gradually increasing mileage and building strength.

Overview:

• Duration: 16 weeks
• Weekly Schedule: 3 days of running, 1 day of strength training and 3 days of rest / active recovery
• Key Components: Easy runs, long runs and speed work

Training Key Terms:

• Easy Run: Comfortable pace where you can hold a conversation.
• Long Run: The longest run of the week, increasing in distance to build endurance.
• Speed Work: Faster-paced intervals or tempo runs to improve speed and stamina.

Heart Rate Zone::

• Zone 1: 50% to 60% of Maximum Heart Rate
• Zone 2: 60% to 70% of Maximum Heart Rate
• Zone 3: 70% to 80% of Maximum Heart Rate
• Zone 4: 80 to 90% of Maximum Heart Rate
• Zone 5: 90 to 100% of Maximum Heart Rate

You can estimate your Maximum Heart Rate by Deducting your Current Age from 220. If you are a 30 year old, your Maximum Heart Rate will be 220-30 = 190

Though this is not 100% accurate way to calculate maximum heart rate since if your current fitness level is better than the normal population you will tend to have a higher maximum heart rate.