Running

Postpartum Half Marathon

Lower-impact half marathon plan for postpartum runners. 18 weeks, four runs a week.

For The Reps · Updated September 30, 2026

Who it's for

You are new to running, or starting again after a long break. It gets you to the finish of your first half marathon.

It builds slowly, which suits you if you are coming back from an injury. If something hurts, stop and get it checked rather than pushing through.

It is written with postpartum runners in mind. Get the all-clear from your doctor or a pelvic health physio before you start.

It runs for 18 weeks with four runs in each.

If life gets in the way you can stretch it to 24 weeks, or tighten it to 16 if you are already fit.

The last 12 days are a taper: less running, a little intensity, so you start the race fresh.

Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
One long run a week that grows slowly. Run it easy; the time on your feet is the point.
Run-walk sessions: run for a set time, walk until your breathing settles, then go again. The running stretches get longer each week.

Start with a 10K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.

Repeat a week if it felt hard. Moving on too early is the most common way to get hurt.
Walking is part of the plan, not a sign you are doing it wrong.
Soft, flat routes are kinder on your legs while they adapt.