16-Week Beginner Half-Marathon Training Program (Vol. 1)

By Pronghorn Running Company – Build. Endure. Evolve.

Are you ready to run your first half-marathon? Whether you’re starting from zero miles per week or already logging a few runs, this step-by-step 16-week training plan will guide you from day one all the way to the finish line of your first 13.1 miles.

This program is designed specifically for beginners—no prior racing experience required. With structured workouts, clear explanations, and built-in recovery, you’ll build endurance, gain confidence, and arrive at race day prepared and proud.

What’s Included

16-Week Training Schedule – 5 runs per week with rest days built in
Progressive Workouts – Easy runs, long runs, tempo, threshold, intervals, and VO2 max sessions to safely build speed and endurance
Nutrition Guide – Learn fueling strategies, sample meal ideas, and common mistakes to avoid
Stretching & Mobility Routines – Pre- and post-run movements to prevent injury and speed recovery
Training Logbook – Space to track your runs, progress, and reflections each week

Program Highlights

• Build from 0 to 13.1 miles in just 16 weeks
• Peak mileage tops at 30 miles per week (manageable for beginners)
• Designed with deload weeks every 3–4 weeks to aid recovery
• Race-week taper ensures you hit the starting line rested and ready

Take the first step toward your half-marathon finish line today. With consistency, discipline, and this program as your guide, you’ll be ready to conquer 13.1 miles in just 16 weeks!