Half Marathon Training

NOTE: This program is designed for someone who is already running 2-3 times a week. The 10KM Program is the perfect start up for this program.

Day Mon Tues Wed Thur Fri Sat Sun
Week 1 4-6KM I
R 6KM 5-7KM 6-8KM Rest
Week 2 4-6KM N 7KM 5-7KM 6-8KM Rest
Week 3 4-6KM T
E 7KM 5-7KM 10-12KM Rest
Week 4 4-6KM E
7-8KM 5-7KM 8-10KM Rest/3KM
Week 5 4-6KM R
S 7-8KM 5-7KM 10-12KM Rest/3KM
Week 6 5-7KM V
7-8KM 5-7KM 12-14KM Rest/3KM
Week 7 5-7KM A
T 7-9KM 5-7KM 10-12KM Rest/3KM
Week 8 5-7KM L
7-10KM 5-7KM 13-15KM Rest/3KM
Week 9 5-7KM
7-10KM 5-7KM 10-12KM Rest/3KM
Week 10 5-8KM T
D 7-10KM 5-7KM 15-16KM Rest/3KM
Week 11 5-8KM R
7-10KM 5-7KM 13-15KM Rest/3KM
Week 12 5-8KM A
A 8-10KM 5-7KM 18-20KM Rest
Week 13 5-7KM I
8-12KM 5-7KM 15-16KM Rest/3KM
Week 14 5-7KM N
Y 7-10KM 5-7KM 12-14KM Rest/3KM
Week 15 4-6KM I
6-8KM 5-7KM 8-10KM Rest
Week 16 5KM N
5KM Rest Rest/2KM RACE Rest
Week 16 +1 Rest/3KM G
Rest/3KM 3-7KM Rest 5-7KM Rest/3KM
Week 16 +2 4-6KM Rest 7KM 5-7KM 6-8KM Rest

Note: Schedules are a guideline.

Monday – Casual Run to stay loose

Tuesday Interval Training to add speed to your distance.

Wednesday – Rest day

Thursday – Sustained tempo run

Friday – Casual Run to stay loose. Later in your schedule, you will need to rest in preparation for Saturday’s long run run.

Saturday – Long Run increasing over time. You will need to reduce the length of your long runs in the weeks leading up to the race to make sure your muscles have recovered by race day.  This is called “tapering.”

Sunday – Rest day or optional short run to stay loose (under 3km!)

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