Half Marathon Training Plan

Week One 11 February
Mon 3M (approx 29 mins) steady (6 miles completed at run club)
Tue Rest
Wed Rest
Thu  1M jog, then 8 x 400m (or 2 mins) fast, with 200m (90-sec) recoveries, then 1M  jog    (5x400m)
Fri Rest
Sat 3M (approx 29 mins) steady (no parkrun 28.48)
Sun 6M (approx 66 mins) easy (12 miles LSR)

(21 miles total)

Week Two  17 February 24 February
Mon Rest (club run 6 Miles)
Tue 3M (approx 29 mins) rest                                                                                                      Wed Rest (Club run 5 miles)
Thu 1M jog, then 8 x 400m (or 2 mins) fast, with 200m (90-sec) recoveries, then 1M jog
Fri Rest
Sat 3M (approx 29 mins) steady (parkrun)
Sun 6M (approx 57 mins) steady (9.5 miles club run)

(25 miles total)

Week Three 1 March
Mon Rest (club run 5.5 miles)
Tue Rest
Wed 5M (approx 55 mins) easy
Thu 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session
Fri Rest 
Sat 5M (approx 55 mins) easy (parkrun)
Sun 8M (approx 88 mins) easy (15 miles LSR)

32.5 miles total

Week Four 10 March
Mon Rest (Club run 4.2 miles)
Tue Rest
Wed 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session
Thu 5M (approx 48 mins) steady 6 Miles in Exeter
Fri Rest
Sat 5M (approx 55 mins) easy (parkrun)
Sun 10M (approx 1hr 50) easy

Week Five 17 March
Mon 6M (approx 66 mins) easy (5.5m)
Tue Rest
Wed 1M jog, then 10 x 2 mins up hill, jog back. Then 1M jog at end of session
Thu 1M jog, then 5M fartlek, then 1M jog
Fri Rest
Sat Parkrun 3m
Sun 10M (approx 1hr 50) easy

Week Six 24 March
Mon Rest
Tue 1M jog, then 15 x 200m (or 1 min) fast, with 100m (45-sec) jog recoveries, then 1M jog (10 x 200m)
Wed Rest
Thu 6M (approx 66 mins) easy
Fri 10M (approx 95 mins) steady
Sat 1M jog, then 6M fartlek, then 1M jog (3 miles PR)
Sun Rest

Week Seven 7 April
Mon Rest (5 Miles running club)
Tue 1M jog, then 6 x 800m (or 4 mins) fast, with 100m (45-sec) jog recoveries, then 1M jog
Wed 6M (approx 57 mins) steady (7 Miles)
Thu Rest
Fri Rest
Sat 1M jog, then 6M fartlek, then 1M jog (3 mile parkrun)
Sun 10M (approx 95 mins) steady (93 mins)

Week Eight 14 April
Mon Rest
Tue 1M jog, then 10 x 200m (or 1 min) fast, with 100m (45-sec) jog recoveries, then 1M jog
Wed 3M (approx 33 mins) easy
Thu Rest
Fri Rest
Sat 3M (approx 29 mins) steady parkrun 25:55
Sun 5M (approx 48 mins) steady

Week Nine 21 April/28 April
Mon 6M (approx 57 mins) steady club run and  4 miles
Tue 1M jog, then 200m (or 1 min) fast, 400m (or 2 min) fast, 600m (or 3:30) fast, 800m (or 5 mins) fast, 600m fast, 400m fast, 200m fast, all with 200m (90-sec) jog recoveries, then extra 200m jog. Then 1M jog to warm-down and again
Wed 3.5 m club run and 4 mile club run
Thu Rest
Fri Rest
Sat 5K or 10K Race – parkrun
Sun  4M (approx 38 mins) steady

Week Ten 5 May
Mon 5M (approx 55 mins) easy 6.25 miles club run
Tue Rest 5 mile bike ride
Wed 5M (approx 48 mins) steady 6 mile club run
Thu Rest
Fri Rest
Sat 14M (approx 2hr 35 mins) easy Parkrun x 4 plus some
Sun  3M (approx 33 mins) easy

Week Eleven 12 May
Mon 6M (approx 57 mins) steady 5m club run
Tue 1M jog, then 10 x 200m (or 1 min) fast, with 100m (45-sec) jog recoveries, then 1M jog
Wed  9M (approx 85 mins) steady
Thu Rest
Fri Rest
Sat 3M (approx 29 mins) steady
Sun Rest

Week Twelve
Mon Rest 6 mile club run
Tue 1M jog, then 8 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Wed 3M (approx 33 mins) easy Intervals with Madam
Thu Rest
Fri 13.1 miles
Sat PR 

4 Responses to Half Marathon Training Plan

  1. Red Hen says:

    Oh, I like this. What a good idea for keeping you on track with your programme, plus doubles as a log of what you`ve done.

  2. Mavis hall says:

    Hope Christmas doesn’t get in the way or shall WE come with you on the rest days!!

  3. canadiankate says:

    What a great idea! I might do something similar to keep me on track for my piggyback 10km run/cycling training plan this year. Good luck, and I’ll keep checking back to see how you’re doing!

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