Coach Katie Bottini, who competes in races and triathlons, created this beginner-friendly eight-week training plan.
She’s coached two SELF editors to PRs in a 15Kso trust us, she knows her stuff!
Check out the step-by-step breakdown of each day’s workout belowyou’re going to OWN it on race day!
Pin the calendar below.
Then scroll down to get the full details of the training plan.
Jocelyn Runice
Week 1:
Monday SpeedJog for 5 minutes to warm up.
Run 400 meters at goal half-marathon pace; walk 200 meters.
Week 2:
Monday SpeedJog for 5 minutes to warm up.
Run fast for 4 minutes; jog for 2 minutes.
Run at 10K pace for 1 minute; jog for 90 seconds.
Spring for 30 seconds; jog for 1 minute.
Do 6 repeats.Tuesday Cross TrainingDo 30 minutes of cross training (Spin, swim, or elliptical).
Do core work for 30 minutes and stretch.Thursday Tempo IntervalsJog for 5 minutes to warm up.
Run for 15 minutes at race pace (or slightly faster); jog for 5 minutes.
Week 3:
Monday SpeedJog for 5 minutes to warm up.
Run 14 mile at 5K pace; jog 14 mile.
Do core work for 20 minutes.Thursday Long HillsJog 5 minutes to warm up.
Jog back down, or run at 0 percent for 3 minutes.
(Beginners can do as 2 min run, 1 min walk until complete.
)Sunday RecoverWalk for 40 minutes.
Week 4:
Monday Short SpeedJog 12 mile to warm up.
Run at 10K pace for 2 minutes; run at 5K pace for 1 minute; jog 1 minute.
Sprint for 30 seconds; jog for 1 minute.
Repeat entire speed plan once more.Tuesday StrengthBike or Spin at an easy effort for 30 minutes.
Stretch.Thursday BuildJog for 5 minutes to warm up.
Run 3 miles, increasing pace with each mile.
Week 5:
Monday SpeedJog for 5 minutes to warm up.
Run fast for 1 mile.
Run 12 mile at 10K pace; Jog for 2 minutes.
Run 400 meters at 5K pace; jog for 2 minutes.
Do 4 repeats.Tuesday StrengthBike at an easy effort for 20 minutes.
Do 20 minutes of core work and stretching.Thursday TempoJog for 5 minutes to warm up.
Run hard for 1.5 miles; jog for 12 mile.
Week 6:
Monday Speed RunJog for 5 minutes to warm up.
Run 34 mile at 10K pace; jog for 2 minutes.
Do core work for 20 minutes.Thursday Hill RunJog for 5 minutes to warm up.
Jog back down, or run at 0 percent for 3 minutes.
Week 7:
Monday SpeedJog for 5 minutes to warm up.
Run 1 mile at a hard pace.
Run 12 mile at 10K pace; rest for 30 seconds.
Run 400 meters at 5K pace; jog for 2 minutes.
Do 4 repeats.Tuesday StrengthJog 1 mile to warm up.
Do core work for 15 minutes.Thursday TempoJog for 5 minutes to warm up.
Run at a hard pace for 25 minutes.
Jog for 5 minutes.
Run 100 meters fast; walk for 30 seconds.
Week 8:
Monday SpeedJog for 5 minutes to warm up.
Run 400 meters at a hard pace; run 400 meters at 10K pace; jog 14 mile.
Do core work for 30 minutes.Thursday Easy BuildJog 14 mile to warm up.
Run for 10 minutes, increasing the pace after every 2 minutes; jog 5 minutes.
Stretch.Saturday ShakeoutJog for 1520 minutes.
In the middle of the workout, run fast for 15 seconds; walk for 45 seconds.
Do 6 repeats.Sunday Race DayYou got this!
