This progressive 16-week training plan takes complete beginners from zero running fitness to half marathon readiness using a science-backed approach that minimizes injury risk while building endurance systematically.
The plan starts with walk-run intervals of 1 minute running and 2 minutes walking, gradually increasing the running portions until participants can sustain 60 minutes of continuous running by week 10.
Key principles include never increasing weekly mileage by more than 10 percent, incorporating two rest days per week, and performing one long run each weekend that builds toward the 13.1-mile race distance over the final six weeks.
