Hal Higdon's Novice Half-Marathon Training Program

Just entered a half marathon? Great work! It's a fantastic distance - long enough to be a real challenge to train for, but without the tiredness that full marathon training can bring with it. Now you've committed to it, that's half the work done, right? Alas, there's a few other things to get out of the way, like, well, training. But before you lace up your trainers and head out on your first training run, there's a few other things you need to know...

Consider this...
Running may be a simple sport, but if you want to get it right come race day, there's a fair amount to consider when it comes to running your first ever half marathon. Firstly, you need to develop the endurance to run the 13.1 miles - slowly, sensibly building up without overdoing it and getting injured in the process. Then there's working not just on your physical strength, but your mental strength too, so that you can give yourself the best chance of hitting your time goals.
Recovery is important!
It's also a good idea to really think about recovery, rather than just considering it as 'not running' - plus mastering your nutrition, both before and during those longer runs. And finally, of course, there are the race-day logistics themselves - working out which kit is most comfortable, and, most importantly, trying to remember that the whole experience should be fun.

"That day, for no particular reason, I decided to go for a little run." Forrest Gump

Example of preparation schedule
Week Mon Tues Weds Thurs Fri Sat Sun
1 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
2 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
3 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
4 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
5 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
6 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 10-k race, NY
7 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
8 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
9 Rest 3 mi run 3 mi run 15-k race, LA Rest 4 mi run 60 min cross
10 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
11 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run 60 min cross
12 Rest 3 mi run 3 mi run 3 mi run Rest 4 mi run Half Marathon, Everest