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Marathon Training Plan For Six Weeks

If Running a Half Marathon Is Your Goal, You Need This 6-Week Plan

Sure, you like to clear your head with a Saturday run, but do you scoff when someone calls you a runner? That's no reason to not sign up for a race, says Olympian and Suja spokesperson Nick Symmonds, who's currently getting runners ready for the upcoming Suja Rock 'N' Roll Marathon in San Diego.

In fact, there's no need to be a serious runner to complete a race goal; as long as you run "on a semi-regular basis," he says, you can follow this six-week half-marathon plan with success. "The most important goal of all is to enjoy the process," Nick says. "Try to recognise that you are doing something new and exciting and also something that is good for your body." While Nick advises allotting longer amount of time to train if possible, this shortened plan is still perfect for a less-serious runner who seriously commits to these six weeks. If you've ever thought about signing up for a race, check out this doable race training plan below, and then get going! Before you begin, remember these notes from Nick:

  • Jogging should be at a pace that is comfortable enough to maintain a conversation with running partners.
  • Running should be at a pace that is slightly uncomfortable and requires extra focus to maintain an honest pace.
  • Most runs are written in minutes. Run your own pace, and don't be overly concerned with how many kilometres you cover.
  • Long runs are written in kilometres. Take your time with them, and run them at your own pace.
  • For intervals, easy running should be slightly challenging but not too uncomfortable. Hard running should be very challenging.
  • Always make sure to listen to your body. Make sure to rest when your body tells you to. If you do not feel challenged enough, feel free to add cross training or weights to supplement the mileage.
  • On the day of competition, wake up at least two hours before race time and try and put faith in all the training that you have done!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
30-min jog 20-min jog Rest 20-min jog 30-min jog 8km jog Rest
Week 2
35-min jog 10-min jog warmup, 8x1-min hard running with 1-min walk/jog recovery between intervals, 10-min jog cooldown 20-min jog or rest as needed 35-min jog 10 min jog warmup, 10-min easy running, 10-min jog cooldown 11km jog Rest
Week 3
40-min jog 10 min jog warmup, 4x2-min hard running with 2-min walk/jog recovery between intervals, 10-min cooldown 30-min jog or rest as needed 35-min jog 10-min warm up, 15-min easy running, 10-min cooldown 12.5km jog Rest
Week 4
40-min jog 10 min jog warmup, 3x3-min hard running with 2-min walk/jog recovery between intervals, 10-min jog cooldown 30-min jog or rest as needed 40-min jog 10-min jog warmup, 2x10-min easy running with 3-min walk recovery between intervals, 10-min jog cooldown 16km jog Rest
Week 5
40-min jog 10 min jog warmup, 3x4-min hard running with 2-min walk/jog recovery between intervals, 10-min jog cooldown 35-min jog or rest if needed 40-min jog 10 min jog warmup, 20-min easy running, 10-min jog cooldown 12.5km jog Rest
Week 6
30-min jog 10-min jog warmup, 2x5-min easy running with 2-min walk/jog recovery between intervals, 10-min jog cooldown 30-min jog or rest as needed 10 min jog warmup, 5x1-min hard running with 2-min walk/jog recovery between intervals, 10-min jog cooldown Rest 20-min jog Race Day!
Image Source: Shutterstock
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