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Jeff Galloway half marathon training program for beginners

This is a 16 week half marathon training program, with 3 running workouts per week. There are two 30 minute runs and one long run every week. You can cross-train on the other days, although the day before the long run should be a no-exercise day.

This program is designed for people who have never run a half marathon race before. It also assumes you have some previous experience with running for exercise. To start this program, you should have completed a long run/walk of at least 3 miles within the past 2 weeks. If you are not yet at this fitness level, then gradually build yourself up to it using Jeff's conditioning program and then start your training. 

NEW! Click here to add the Jeff Galloway "Beginner" training schedule to your Google Calendar!


Download the Jeff Galloway "Beginner" half marathon training schedule to your Google Calendar

Use this app to download the Jeff Galloway "Beginner" half marathon training schedule to your Google Calendar.

If you are not already logged in to your Google Account, you will notice that the "Submit" button is disabled and there is a button on the line below the "Submit" button that says "Sign in to your Google Account". Click the "Sign in to your Google Account button" next to the "Submit" button. A window will pop up and prompt you for your login information.

After you are logged in to your Google Account, click the box labeled "MM/DD/YYYY", and use the datepicker to select a date for your first workout. This should be a Tuesday. Then click the "Submit" button. All the workouts should now be visible in your Google Calendar.

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Training schedule

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Off30 min runOff25 min runEasy walkOff3 mile run
2Off30 min runOff30 min runEasy walkOff4 mile run
3Off30 min runOff30 min runEasy walkOff5 mile run
4Off30 min runOff30 min runEasy walkOff2.5 mile run
5Off30 min runOff30 min runEasy walkOff6.5 mile run
6Off30 min runOff30 min runEasy walkOff3 mile run with MM
7Off30 min runOff30 min runEasy walkOff8 mile run
8Off30 min runOff30 min runEasy walkOff3 mile run with MM
9Off30 min runOff30 min runEasy walkOff9.5 mile run
10Off30 min runOff30 min runEasy walkOff4 mile run
11Off30 min runOff30 min runEasy walkOff11 mile run
12Off30 min runOff30 min runEasy walkOff4 mile run with MM
13Off30 min runOff30 min runEasy walkOff12.5 mile run
14Off30 min runOff30 min runEasy walkOff4 mile run with MM
15Off30 min runOff30 min runEasy walkOff14 mile run
16Off30 min runOff30 min runEasy walkOff5 mile run
17Off30 min runOff30 min runEasy walkOffHalf marathon race
18Off30 min runOff30 min runEasy walkOff5 mile run
19Off30 min runOff30 min runEasy walkOff6-8 mile run

Explanation of Jeff Galloway half marathon training schedule terms

Run: When the workout includes the word "run," such as "3 mile run" or "30 min run" you should run that distance (or time interval) at a comfortable pace for you. A "comfortable pace" means one in which you could hold a conversation with someone running next to you without any difficulty breathing.

MM: This stands for "Magic Mile," which is Jeff Galloway's formula used to predict the pace at which you can comfortably run a half marathon. Think of the Magic Mile workouts as an ongoing calibration mechanism for your training. On a Magic Mile day, you need to run one mile at a good, hard pace for you. Then, take your mile time and multiply it by 1.2 to get your "Magic Mile" time, which is the pace that Jeff Galloway's formula predicts you can run a half marathon comfortably. For example, if you run your mile time trial in 8 minutes, 0 seconds, then your Magic Mile time is (8 min) * 1.2 = 9.6 min = 9 min, 36 sec. You can use your Magic Mile time to adjust the intervals of your walk breaks.

Miscellaneous training tips

  • Don't set a time goal for your first half marathon race.
  • Focus on your endurance, not your speed. You can never run too slow!
  • It’s fine to do other exercise on Monday, Wednesday and Friday (as long as it’s not running). If you’re weightlifting in the gym, don’t do any exercises that emphasize the calf muscle.
  • Don’t exercise the day before your long run.
  • If you're not sure what pace to use in your training, use Jeff's "Magic Mile" formula to guide your decision.
  • Slow your pace down by 30 sec/mile for every 5 degrees that the temperature is above 60 degrees Fahrenheit.

Consult Jeff Galloway's website if you have further questions on his training schedule for beginners.