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Half Marathon Training Plan

Beginner | Intermediate

BEGINNER 16 WEEK HALF MARATHON TRAINING PLAN

	WEEK 1
MON	10 mins easy jog
TUES	REST
WED	REST
THURS	10 mins easy jog
FRI	REST
SAT	REST
SUN	Jog / Walk 20 mins

	WEEK 2
MON	REST
TUES	10 mins jog
WED	REST
THURS	15 mins jog
FRI	REST
SAT	REST
SUN	15-20 mins jog

	WEEK 3
MON	REST
TUES	15 mins jog
WED	REST
THURS	10 mins jog
FRI	REST
SAT	REST
SUN	20 mins jog

	WEEK 4
MON	10 mins taken very easy
TUES	REST
WED	REST
THURS	20 mins steady
FRI	REST
SAT	REST
SUN	30 mins jog

	WEEK 5
MON	REST
TUES	20 mins easy
WED	REST
THURS	20 mins easy
FRI	REST
SAT	REST
SUN	35 mins easy

	WEEK 6
MON	REST
TUES	20 mins easy
WED	REST
THURS	30 mins easy
FRI	REST
SAT	REST
SUN	40-45 mins very easy pace

	WEEK 7
MON	20 mins easy / steady
TUES	REST
WED	30 mins steady
THURS	REST
FRI	10 mins easy jog
SAT	REST
SUN	50-55 mins continuous jog / run

	WEEK 8
MON	REST
TUES	20 mins steady
WED	REST
THURS	10 mins steady
FRI	REST
SAT	10 mins very easy jog
SUN	5k (3.1 miles) race or time-trial, with jog warm-up

	WEEK 9
MON	10 mins easy jog recovery run
TUES	REST
WED	35 mins steady
THURS	REST
FRI	35 mins steady
SAT	REST
SUN	65 mins steady

	WEEK 10
MON	REST
TUES	35 mins easy
WED	REST
THURS	45 mins brisk pace
FRI	20 mins recovery jog
SAT	REST
SUN	75 mins jog / walk

	WEEK 11
MON	20 mins easy jog
TUES	REST
WED	40 mins fast with warm-up and cool-down
THURS	REST
FRI	REST
SAT	20 mins jog
SUN	85 mins easy pace

	WEEK 12
MON	20 mins recovery jog
TUES	REST
WED	55 mins steady
THURS	REST
FRI	REST
SAT	20 mins very easy jog
SUN	10k (6.2 miles) race or equivalent time-trial, with warm-up and cool-down

	WEEK 13
MON	20 mins very easy
TUES	REST
WED	60 mins brisk
THURS	REST
FRI	45 mins easy pace
SAT	REST
SUN	Easy 100 min jog

	WEEK 14
MON	REST
TUES	50 mins steady
WED	REST
THURS	50 mins steady
FRI	REST
SAT	10 mins easy jog
SUN	Minimum 100 mins, aim for 120 mins

	WEEK 15
MON	REST
TUES	REST
WED	50 mins steady
THURS	35 mins easy
FRI	REST
SAT	15 mins easy jog
SUN	60 mins comfortable pace

	WEEK 16
MON	20 mins easy jog
TUES	REST
WED	40 mins comfortable
THURS	REST
FRI	REST
SAT	10-15 mins very easy jog in race kit and shoes
SUN	Half marathon race! with easy warm-up and cool-down

INTERMEDIATE 16 WEEK HALF MARATHON TRAINING PLAN

	WEEK 1
MON	30 mins steady
TUES	40 mins with efforts on hills
WED	REST
THURS	30 mins easy
FRI	Warm-up, brisk 25 mins, cool-down
SAT	REST
SUN	45 mins comfortable pace

	WEEK 2
MON	30 mins easy
TUES	Steady 35-40 mins
WED	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
THURS	REST
FRI	Steady 30 mins
SAT	REST
SUN	45 mins steady

	WEEK 3
MON	Easy 30 mins jog
TUES	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
WED	REST
THURS	Steady 40 mins
FRI	Warm-up, then 20-25 mins fast time-trial, cool-down
SAT	REST
SUN	50 mins comfortable

	WEEK 4
MON	REST
TUES	Steady 45 mins
WED	Brisk 45 minutes, working hard on hills, recovering on down-hill
THURS	Easy 30 mins recovery jog
FRI	Steady 40 mins
SAT	REST
SUN	55-60 mins comfortable pace

	WEEK 5
MON	Easy 30 min jog
TUES	Warm-up, 2 x 10 minutes hard with 4 mins recovery in between then cool-down
WED	REST
THURS	Warm-up, then 20-25 mins fast time-trial, cool-down
FRI	Steady 40 mins
SAT	REST
SUN	65-70 mins comfortable

	WEEK 6
MON	Easy recovery 30 mins
TUES	Warm-up, brisk 20-25 mins, cool-down
WED	REST
THURS	Steady 45 mins
FRI	REST
SAT	15 minutes super slow
SUN	Warm-up, 35 minutes brisk time-trial, cool-down

	WEEK 7
MON	Easy recovery 30 mins
TUES	Warm-up, brisk 20-25 mins, cool-down
WED	REST
THURS	Steady 45 mins
FRI	REST
SAT	15 minutes super slow
SUN	10k race. Warm-up, race hard, cool down

	WEEK 8
MON	Very easy 20-25 mins jog
TUES	Steady 40 mins
WED	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
THURS	REST
FRI	40-45 mins steady
SAT	REST
SUN	75 mins comfortable

	WEEK 9
MON	Easy 25 mins jog
TUES	Steady 40 mins
WED	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
THURS	REST
FRI	45 mins steady
SAT	REST
SUN	80 mins comfortable

	WEEK 10
MON	Easy recovery 30 mins
TUES	Warm-up, 3 x 10 minutes hard with 4 mins recovery in between, cool-down. Finish with some stretches
WED	REST
THURS	Steady 45 mins
FRI	Warm-up, then 20-25 mins fast time-trial, cool-down
SAT	REST
SUN	Long distance jog, aim for 1 ½ hours, comfortable pace

	WEEK 11
MON	Easy recovery 30 mins maximum
TUES	Warm-up, 4-6 x 3 minutes with 90 second recoveries, cool-down
WED	REST
THURS	Steady 50-60 mins
FRI	Brisk 40 minutes
SAT	REST
SUN	90 minutes, comfortable pace

	WEEK 12
MON	Steady 40 mins
TUES	Warm-up, 6 x 3 mins with 2 mins recovery, cool-down
WED	Steady 45-50 mins
THURS	Warm-up, brisk 30 mins, cool-down and stretch
FRI
SAT	Easy 20 minute jog
SUN	100 mins easy

	WEEK 13
MON	Steady 30 mins
TUES	Warm-up, 3 x 10 minutes hard with 4 mins recovery in between, cool-down. Finish with some stretches
WED	Easy 30 minutes
THURS	Warm-up, brisk 30 mins, cool-down and stretch
FRI	REST
SAT	Easy 20 minute jog
SUN	110 mins easy

	WEEK 14
MON	Easy 30 mins recovery run
TUES	Warm-up then 3 x 7 minutes hard with 2 ½ minute recoveries, cool-down
WED	REST
THURS	60 minutes with hard efforts on every hill
FRI	REST
SAT	10 mins easy jog
SUN	Minimum 120 mins, aim for 130 mins

	WEEK 15
MON	Easy 20 minute jog
TUES	Steady 40 mins
WED	REST
THURS	45-50 mins with brisk efforts on hills
FRI	REST
SAT	Easy 15 minute jog
SUN	60 mins comfortable with 20 minutes brisk in the middle

	WEEK 16
MON	20 mins easy jog
TUES
WED	40 mins comfortable brisk with 5 x 20 second brisk efforts
THURS	Steady 30 mins
FRI	REST
SAT	10-15 mins super slow in race kit and shoes
SUN	Half marathon race! Easy warm-up and cool-down