My Runkeeper Half-Marathon Training Plan

One of my goals for 2020 is to run a half-marathon. I have run four, but I injured myself last year while training for a half-marathon. I’m excited to be running again and am spending a few months training for The Popular Brooklyn Half-Marathon on May 16.

I think that if I slowly increase the miles I run, stretch, and take days off, I should be able to stay strong for the race. One of the biggest things I learned from getting injured is that I don’t need to push myself to run every single day or increase my mileage too quickly. I’d much rather get to the starting line healthy than feel like I followed a training plan perfectly.

How I’m Using Runkeeper to Train for a Half-Marathon

I’m using the Runkeeper app to train. You select your goal and date, the longest distance you’ve run before, the number of miles you usually run a week, and the number of times you want to run.

The program takes that information and uses it to create a custom training plan for you. I like having an actual schedule because otherwise I would probably just go out and run whatever distance I felt like doing that day. Having a plan makes it easier to gradually build up my mileage and know when I’m supposed to do a longer run versus an easier one.

Here’s what my Runkeeper half-marathon training plan looks like:

Preconditioning: 6 Weeks

Week 1: 2-mile relaxed run, 2.2-mile surges, 2-mile relaxed run
Week 2: 3-mile long run, 2.2-mile surges, 2-mile relaxed run
Week 3: 2-mile relaxed run, 4-mile long run, 2.2-mile surges
Week 4: 2-mile relaxed run, 5-mile long run, 2.9-mile surges
Week 5: 2-mile relaxed run, 6-mile long run, 2.9-mile surges
Week 6: 2-mile relaxed run, 7-mile long run

I like that the first part of the plan increases the long runs pretty gradually. Since I’m getting back into running after an injury, I don’t want to jump right back into double-digit mileage.

Getting Faster: 4 Weeks

Week 1: 4-mile interval workout, 2-mile relaxed run, 8-mile long run
Week 2: 3-mile tempo workout, 2-mile relaxed run, 9-mile long run combo
Week 3: 4-mile interval workout, 2-mile relaxed run, 10-mile long run
Week 4: 4-mile interval run, 2-mile relaxed run, 11-mile long run combo

This part incorporates more speed work while continuing to increase the distance of the long runs. I like that the workouts aren’t all exactly the same because it keeps training from getting monotonous.

Going Farther: 4 Weeks

Week 1: 3-mile tempo workout, 3-mile relaxed run, 9-mile long run
Week 2: 5-mile interval workout, 2-mile relaxed run, 12-mile long run
Week 3: 3-mile relaxed run, 10-mile long run, 5-mile tempo workout
Week 4: 3-mile relaxed run, 13-mile long run combo

By this point, the focus is obviously getting comfortable running longer distances. I also like knowing what the long runs will be in advance so I can plan around them.

Fine Tuning: 3 Weeks

Week 1: 5-mile interval workout, 3-mile relaxed run, 11-mile long run
Week 2: 4-mile tempo workout, 5-mile relaxed run, 8-mile long run
Week 3: 4-mile tempo workout, 13.1-mile race day!!!

My Thoughts on the Runkeeper Half-Marathon Training Plan

So far, I like having a specific plan to follow instead of trying to figure out my mileage on my own. I also like that the plan gradually increases my long runs and incorporates different types of workouts. My biggest priority this time around is staying healthy, so I’m also making sure to stretch, take rest days, and listen to my body. I’m reminding myself that missing or changing one workout isn’t going to ruin months of training. Hopefully, following a more gradual training plan will help me make it through the next few months feeling strong.

Wish me luck!