12 Week Beginner Half Marathon Training Plan

Our Beginner Training Kit is designed for first timers, those new to the half marathon distance or those returning from a running hiatus. Crossing the finish line and feeling awesome is the #1 goal!

Join us at 605 Running Co. on January 18th at 7 am to kick off training early.

Week DATE MON TUE WED THU FRI SAT SUN
1 Feb 3 – Feb 9

(18 Miles Total)

Yoga or Strength 3 miles 5 miles  2 miles or cross training Off 6 miles long run 605 Running Co. Long Run Day 3 miles + yoga
2 Feb 10 – Feb 16

(18 Miles Total)

Yoga or Strength 3 miles  5 miles 2 miles or cross training Off  6 miles long run 3 miles + yoga
3 Feb 17 – Feb 23

(20 Miles Total)

Yoga or Strength 3 miles  5 miles 2 miles or cross training Off  8 miles long run 3 miles + yoga
4 Feb 24 – March 1

(23 Miles Total)

Yoga or Strength 4 miles  6 miles w/ hill repeats  2 miles or cross training Off 9 miles long run 605 Running Co. Long Run Day 3 miles + yoga
5 March 2 – March 8

(24 Miles Total)

Yoga or Strength  4 miles  6 miles w/ tempo surges  3 miles or cross training Off 8 miles long run 3 miles + yoga
6 March 9 – March 15

(27 Miles Total)

Yoga or Strength  4 miles  7 miles w/ hill repeats 3 miles or cross training Off 10 miles long run 3 miles + yoga
7 March 16 – March 22

(26 Miles Total)

Yoga or Strength  4 miles  5 miles w/ tempo surges 3 miles or cross training Off 11 miles long run 605 Running Co. Long Run Day 3 miles + yoga
8 March 23 – March 29

(25 Miles Total)

Yoga or Strength 5 miles 7 miles w/ hill repeats 3 miles or cross training Off 7 miles long run 3 miles + yoga
9 March 30 – April 5

(28 Miles Total)

Yoga or Strength  5 miles 5 miles w/ tempo surge 3 miles or cross training Off 12 miles long run 605 Running Co. Long Run Day 3 miles + yoga
10 April 6 – April 12

(22 Miles Total)

Yoga or Strength 3 miles 7 miles w/ hill repeats 3 miles or cross training Off 6 miles long run 3 miles + yoga
11 April 13 – April 19

(9 Miles Total)

Yoga or Strength 2 miles 3 miles 2 miles or cross training Off Off or 605 Running Co. Long Run Day 3 miles + yoga
12

April 20 – April 26

(17.1 Miles Total)

Yoga or Strength 3 miles Off Off Off 1 mile Skedaddle Race Day

Legend

  • Hill Repeats: Hill Repeats help build leg strength without unnecessary muscle strain. Run 4 to 6 on a long gradual incline for 90 seconds at 80 to 85% intensity. Do your Hill Repeats following an easy run.
  • Tempo Surges: Tempo Surges help you build the speed needed to run your goal race pace. Do 5 to 10 for 60 seconds at 80 to 90% intensity throughout your easy run. Be sure to leave enough time between Tempo Surges to fully recover.
  • Long Runs: Long runs should be done at a conversational pace, think 1-2 minutes slower than your goal race pace. Find some like-minded training partners to help keep each other motivated and on track. Goes well with post-run bagels and coffee. Yum!
  • Cross Training: Consider skipping the run and going for a swim or bike ride. Cross training can
    help balance muscle groups and prevent injuries while offering similar benefits of running, yet avoiding the “burnout” factor.
  • Yoga: Consider incorporating a yoga practice into your weekly routine. Yoga can be a great way to build length, strength, alignment and flexibility. It also can aid in injury prevention and recovery. Namaste!
  • 605 Running Co. Long Run Days: Group Long Runs that start at 605 Running Co. in Downtown Sioux Falls. These runs start at 7 am from the store. Join other runners training for the Skedaddle plus take part in the fun surprises each time at the store.

Training Tips

  • Allow 10-15 minutes for warming up and cooling down before and after
    each workout.
  • Practice training with the foods and nutrition products you plan to use on race day.
  • Be consistent with your training and keep a training log
  • Find a training partner or training group to stay on
    rack.
  • Tell everyone you know that you are doing the Sioux Falls Skedaddle. This will
    keep you accountable for your training.