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Final 5KFirst half-marathon guide

First half marathon

How Much Should You Run Each Week for a Half Marathon?

Use frequency, long-run proportion, and recovery instead of chasing one universal total.

Plain answerThere is no universal weekly mileage for a first half marathon. Published beginner plans vary. A useful week distributes running across three or four days, keeps most effort easy, and avoids making the long run the overwhelming majority of total running.

Start from the week you already own

Your first race-specific week should resemble the regular running you can already recover from. A large jump made only because a template begins there means the plan’s entry requirement does not match you.

Judge the structure

  • Can you run on multiple days without carrying deep fatigue?
  • Does the long run extend endurance without becoming a weekly race?
  • Is there room between demanding sessions?
  • Can you still manage work, sleep, and ordinary movement?

Use cutback weeks

Progress does not require every total to exceed the last. A lighter week can absorb the prior block before long-run duration rises again. If recovery remains poor after a cutback, the problem is not solved by returning immediately to the larger number.

Run More! You can do it!

RunTeaming is a running game for iPhone and Android. Your best qualifying run of the week becomes your score on a five-runner team. The app supplies the team and matches it against another team near its level, so you do not have to recruit anyone or share a time or place.

Use the button to choose iPhone or Android and see the current installation options.

Try RunTeaming

Run anywhere · No team to recruit · No shared schedule · Choose the installation page for your phone