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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. 



Training schedule

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 Off 30 min run Off 25 min run Easy walk Off 3 mile run
2 Off 30 min run Off 30 min run Easy walk Off 4 mile run
3 Off 30 min run Off 30 min run Easy walk Off 5 mile run
4 Off 30 min run Off 30 min run Easy walk Off 2.5 mile run
5 Off 30 min run Off 30 min run Easy walk Off 6.5 mile run
6 Off 30 min run Off 30 min run Easy walk Off 3 mile run with MM
7 Off 30 min run Off 30 min run Easy walk Off 8 mile run
8 Off 30 min run Off 30 min run Easy walk Off 3 mile run with MM
9 Off 30 min run Off 30 min run Easy walk Off 9.5 mile run
10 Off 30 min run Off 30 min run Easy walk Off 4 mile run
11 Off 30 min run Off 30 min run Easy walk Off 11 mile run
12 Off 30 min run Off 30 min run Easy walk Off 4 mile run with MM
13 Off 30 min run Off 30 min run Easy walk Off 12.5 mile run
14 Off 30 min run Off 30 min run Easy walk Off 4 mile run with MM
15 Off 30 min run Off 30 min run Easy walk Off 14 mile run
16 Off 30 min run Off 30 min run Easy walk Off 5 mile run
17 Off 30 min run Off 30 min run Easy walk Off Half marathon race
18 Off 30 min run Off 30 min run Easy walk Off 5 mile run
19 Off 30 min run Off 30 min run Easy walk Off 6-8 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.