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Cross training - running up steps

Half Marathon Training Schedule

To successfully complete a half marathon, you should first of all have run a 10K and have that as a basis for preparing for the longer distance

Check out our 10K Training Schedule here.

Running a 10K will have meant building up your training over a ten or twelve week period to probably three runs a week and around 20 miles. With that as a basis, you are in a good position to follow our twelve week programme which starts at a weekly mileage of 20 and progresses to 39 at week ten before two weeks of consolidation.

12 week schedule for Half Marathon

Week Mon Tue Wed Thu Fri Sat Sun
1 SR 6 Rest INT 6 Rest or CT Rest LR 8 Rest or CT
2 SR 6 Rest INT 6 RR 2 Rest LR 8 Rest or CT
3 SR 6 Rest INT 6 RR 3 Rest LR 9 miles Rest or CT
4 SR 7 Rest INT 6 RR 4 Rest LR 10 Rest or CT
5 SR 7 Rest INT 7 RR 5 Rest LR 11 Rest or CT
6 SR 6 Rest INT 6 RR 4 Rest LR 9 Rest or CT
7 SR 7 Rest INT 7 RR 5 Rest LR 11 Rest or CT
8 SR 7 Rest INT 7 RR 4 Rest LR 12 RR 3 miles
9 SR 8 Rest INT 7 RR 5 Rest LR 13 RR 4
10 SR 9 Rest INT 7 RR 5 Rest LR 14 RR 4
11 SR 6 Rest INT 6 RR 3 Rest LR 9 Rest or CT
12 RR 4 Rest Rest or CT RR 4 Rest Rest Race Day!

Note that week 6 is a consolidation week - mileage drops from 30 to 24 but back to 30 on week 7.

Key

SR - Steady Run
Run at around half marathon race pace (if you expected to run the half in 2 hours, then around 9 minute miles)
LR - Long Run
Run much slower than half marathon pace (if you expected to run the half in 2 hours, then not much quicker than 10 minute miles)
INT - Interval Session
Introduces variety, quality and hard work into your programme and should be progressive (sessions could be Fartlek, 800m reps, Magic Miles). See article 'Need For Speed'
RR - Recovery Run
An important component, let's you relax after hard sessions (both physically and mentally) and can also allow you to concentrate on stretching
CR - Cross-training
Cross-training can include swimming, cycling, yoga or, relatively easy to do, an 'at home' stretching session

all Training Schedules

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