Half Marathon


Beginner’s 12-week Schedule for Half-Marathon

This is designed for runners who have run a few 5k and 10k races or who have run between 2 and 4 times a week for several months and can at present comfortably run for 45 minutes to an hour. It is asking you to run a minimum of 4 days a week at the beginning with one day of alternate exercise. Most sessions, with the exception of the progressively long run, can be achieved in around an hour to an hour and a quarter. Some people can certainly run more, but it is better to start a schedule running within yourself and if you are coping comfortably with what is being asked, increase a little bit.

Improver’s 12-week Schedule for Half-Marathon

This is designed for runners who have possibly run one or two half marathons, and want to improve. It is also suitable for a relatively experienced runner who has been running for some time, can run an hour comfortably, has completed several 10km events and is looking to run their first Half marathon. It is only asking you to run 4 days a week with one day of alternate exercise, but an extra day can be added, if you are coping with the workload.

How to follow these schedules ยป
Tips on how to keep to your schedule, and further details on the types of training.

 

Beginner’s Half-Marathon Training Schedule

Day1 Day2 Day3 Day4 Day5 Day6 Day7
Week 1 Rest 2mile / 15-20min Run Rest 2.5mile 20-25min Run Rest 3mile / 25-30min Run 2mile Easy / Walk 30-40min
Week 2 Rest 2mile / 20min Run Rest 3mile / 30min Run Alternate Exercise / Rest 4mile / 35-40min Run 2mile Easy / Walk 30-40min
Week 3 Rest 2.5mile / 20min Run Cross Train / Alternate Exercise 3mile / 30min Run Rest 5mile / 45min Run 3mile Easy or 30-40min Walk
Week 4 Rest 3mile / 30min Run Cross Train / Alternate Exercise 4mile / 40min Run Rest 6mile / 50min Run 3mile Easy or 30-40min Walk
Week 5 Rest 3mile / 30min Run Cross Train / Alternate Exercise 3mile / 30min Run Rest 7mile / 1hour+ Run 3mile Easy or 30-40min Walk
Week 6 Rest 4mile / 40min Run Cross Train / Alternate Exercise 4mile / 40min Run Rest 8mile / 65min+ Run 3mile Easy or 30-40min Walk
Week 7 Rest 4mile / 40min Run Cross Train / Alternate Exercise 4mile / 40min Run Alternate Exercise / Rest 9mile / 70min+ Run 3mile Easy or 30-40min Walk
Week 8 Rest 4mile / 40min Run Cross Train / Alternate Exercise 3mile / 30min Run Rest 10mile / 80min+ Run 3mile Easy or 30-40min Walk
Week 9 Rest 5mile / 50min Run Cross Train / Alternate Exercise 4mile / 40min Run Rest 11mile / 90min+ Run Rest
Week 10 3mile Easy >4mile / 40min Run Rest 3mile / 30min Run Alternate Exercise / Rest 12mile / 1hr 40min+ Run 3mile Easy or 30-40min Walk
Week 11 Rest Alternate Exercise Rest 3mile / 30min Run Alternate Exercise / Rest 5mile / 45-50min Run 2.5mile Easy or 30 Walk
Week 12 Rest 2mile / 20min Run 20min Easy Rest 20min Very Easy Race Day Relax! Celebration Day

Improver’s Half-Marathon Training Schedule

Day1 Day2 Day3 Day4 Day5 Day6 Day7
Week 1 Rest 3mile / 25min Run Rest 2.5mile at Race Pace Rest 4mile / 40min Run 2.5mile Easy
Week 2 Rest 3mile / 25min Run Rest 3mile at Race Pace Alternate Exercise / Rest 5mile / 50min Run 2.5mile Easy or 30min Walk
Week 3 Rest 3.5mile / 35min Run Cross Train / Alternate Exercise 3mile at Race Pace Rest 6mile / 1hour Run 3mile Easy or 30-40min Walk
Week 4 Rest 3.5mile / 35min Run Cross Train / Alternate Exercise 4mile at Race Pace Rest 7mile / 70min Run 3mile Easy or 30-40min Walk
Week 5 Rest 4mile / 40min Run Cross Train / Alternate Exercise 3mile at Race Pace Rest 8mile / 80min Run 3.5mile Easy or 30-40min Walk
Week 6 Rest 4mile / 40min Run Cross Train / Alternate Exercise 4mile at Race Pace Rest 9mile / 90min Run 3.5mile Easy or 30-40min Walk
Week 7 Rest 4mile / 40min Run Cross Train / Alternate Exercise 4mile at Race Pace Alternate Exercise / Rest 10mile / 1hr 40min Run 4mile Easy or 30-40min Walk
Week 8 Rest 4.5mile / 45min Run Cross Train / Alternate Exercise 3mile at Race Pace Rest 8mile / 80min or 10k Race 4mile Easy or 30-40min Walk
Week 9 Rest 5mile / 50min Run Cross Train / Alternate Exercise 4mile at Race Pace Rest 9-10mile / 90min+ Run 3mile Easy or 30-40min Walk
Week 10 Rest 4.5mile / 45min Run Cross Train / Alternate Exercise 3mile at Race Pace Alternate Exercise / Rest 12mile / 1hr 40min Run 3mile Easy or 30-40min Walk
Week 11 Rest 4mile / 40min Run Rest 3mile at Race Pace Alternate Exercise / Rest 5mile / 45-50min Run 2.5mile Easy or 30min Walk
Week 12 Rest 2mile / 20min Run 30min Easy Rest 20min Very Easy Race Day Relax! Celebration Day