half marathon training plans

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Although only half the distance of the full marathon, this 13.1 mile race is still a daunting prospect for many beginners and seasoned runners alike. Good preparation is required to ensure that you reach race day in the best shape possible.

If you are new to running, the beginner program for the half marathon may be too challenging to start with. We advise you to follow the first 5 weeks of the beginner's 10k program before starting the half marathon training schedule.

NOTES ON TRAINING GUIDES:

  • Distances for fartlek training sessions include a mile for the warm up and one for the cool down.
  • 5k or 10k pace refers to the speed you think you could run a 5k or 10k race on that particular day.
  • Hills should be around 150 to 200m long.
  • Long hills should be around 400-600m long.
  • Recovery between 400m intervals should be 1-2 minutes.
  • Recovery between 800m intervals should be 2 minutes.
  • Steady run sessions should be carried out at a pace around 90s or 2 minutes slower than your current 10k pace.

beginners program

Week / Day MON TUES WEDS THURS FRI SAT SUN
1 REST 4M REST 4M REST REST 8M
2 REST 5M fartlek REST 5M REST REST 9M
3 REST 5M REST 5M REST 3M 9M
4 REST 5M fartlek REST 6M REST 3M 10M
5 REST 5M REST 6M REST 3M 11M
6 REST 5M fartlek REST 7M REST 4M 12M
7 REST 3-1M, 5-10k pace 3M REST 6M 3M 13M
8 REST 5x800m, 10k pace 3M REST 7M 4M 10M
9 REST 4x1M, 5-10k pace 3M REST 7M 4M 9M
10 REST 6x800m, 5k pace 3M REST 8M REST 9M
11 REST 5M REST REST 7M 3M 7M
12 REST 4M REST 6M 4M REST RACE DAY!

intermediate program

Week / Day MON TUES WEDS THURS FRI SAT SUN
1 REST 4M 6M 4M 6M 3M 8M
2 REST 5M fartlek 3M 5M 6M 3M 9M
3 REST 5-6 hills, 5-10k pace 3M 6M 6M 3M 10M
4 REST 5M fartlek 3M 6M 6M 3M 8M
5 REST 5-6 long hills, 5-10k pace 4M 6M 6M 3M 11M
6 REST 6x800m, 5k to 10k pace 4M 7M 7M 4M 8M
7 REST 3 x Mile, 5k to 10k pace 4M 7M 7M 3M 12M
8 REST 6x800m, 5k pace 5M 7M 7M 4M 9M
9 REST 4 x Mile, 5k to 10k pace 4M 7M 7M 4M 14M
10 REST 6x800m, 5k pace 5M 8M 8M 5M 15M
11 REST 5M 5M 8M 7M 4M 8M
12 REST 4M 4M 6M 4M 3M RACE DAY!