Half Marathon Training Plan

No 1 Half Marathon Training Plan

Half Marathon Training Plan

Welcome to your half marathon training plan. The half marathon has become one of the most popular race distances. Many runners see the half marathon as the next step on their way to eventually running a marathon. Running at least one 5K and/or 10K race is an important first step in building up to your half marathon training plan.

Running is a sport of setting goals, and then setting out to achieve those goals. This plan will consist of “Easy” days, where you will run for a prescribed number of minutes at a very easy pace, “Fast days,” where you will attempt to achieve target times, which will help to strengthen your legs, increase your stamina, and prepare you mentally for your race, and “Long distance days,” which will prepare you for covering the half marathon distance.

The plan will recommend 4 running days per week. If you are only able to run 3 days a week, cut out one of the easy days.  On the days in between, a brisk walk will keep your muscles loose. And, always stretch for at least 10 minutes, both before and after your workout. Finally, drink lots of water in order to stay hydrated.

Whatever your pace may be, part of your goal-setting should be a target time. On Day 2 of Week 1, you will establish your target time based on the time you can run for a 5K or 10K race. If you already have a target time that you want to run, then just repeat your Day 1 run for this week.

Now, let’s proceed with your half marathon running program.

Good  luck!

 

Week 1
Day 1-Jog a very easy 3 miles (5K)

Day 2-Establish a baseline, in order to determine your fitness level. Let’s say you have run your first 5K in a time of 34:00, or a 10K in 1:09, an 11-minute per mile pace. The following plan will work from that 11-minute pace. If your race time was 10, 12, or 15 minutes per mile, you can adjust your baseline from those times. Today, try to run 3.1 miles (5K) at an 11:30 a mile pace. This is called a tempo run. It is the type of run that makes you work hard, but not as hard as you do in a race. Jog for about 3 minutes to warm up prior to the run, then jog for 3 minutes to cool down after the run

Day 3-Run for 30 minutes at a relaxed pace

Day 4-4.3 miles (7K) In a time of around 51:00

 

Week 2
Day 1-Run for 25 minutes-relaxed, easy pace

Day 2-Tempo Run-Jog for 3 minutes; run 3.7 miles, (6K) in 42:00; jog 3-minute cooldown

Day 4-5 mile (8K) run-Aim for around 59:00


Week 3
Day 1-30 minutes-relaxed pace

Day 2-Today you will run a speed workout. In a speed workout, you run shorter distances at or faster than your race pace. Speed workouts increase your lung capacity and strengthen your legs. Also, they are excellent confidence-boosters. Find a local track, or a flat road. Jog for 3 minutes, then run 1600 meters, four times around the track, (1 mile) in a time of 11:00. Then, slowly jog twice around the track for 800-meters (½ mile), then try to run another 1600 meters in the same time, or a little faster. Finish with a third mile, aiming for 11:00. Complete the workout with a 3 minute jog cooldown.

Day 3-Legs may be sore-Jog for 20 minutes

Day 4-6.2 mile (10K) run. No designated time. Run a steady pace.


Week 4
Day 1-30 minutes-relaxed pace

Day 2-Another speed workout. Today, after your warmup, you will run 800-meters (½ mile) four times, jogging 400-meters (¼ mile) between each. Aim for a time of 5:25 for each 800-meters. Finish with a 3 minute cooldown

Day 3-25 minute run-relaxed pace

Day 4-6.2 mile (10K) run. 1:12

 

Week 5
Day 1-30 minutes-relaxed pace

Day 2-5 mile (8K) Tempo run. Aim for 57:30

Day 3-30 minute run-easy pace

Day 4- 7.4 miles (12K) 1:27

 

Week 6
Day 1-30 minute relaxed pace run

Day 2-Same speed workout as Week 3, except try to run 4×1600-meters (1 mile) at an 11:00 pace

Day 3-20 minute easy run-Tired legs from the speed workout

Day 4-9.3 miles (15K)-Run a steady pace


Week 7
Day 1-25 minutes of running at an easy pace

Day 2-3 minute jog, 5 miles (8K) tempo run, under 57:00

Day 3- 25 minutes of running at an easy pace

Day 4-11.2 mile (18K) run. Steady pace. Finish the distance.


Week 8
Day 1-20 minutes of running at an easy pace

Day 2-6.2 mile (10K) Tempo run-1:12:00

Day 3-25 minutes-easy running

Day 4-20K run. Finish the distance. Confidence building run.

 

Week 9
Day 1-30 minutes of running at an easy pace

Day 2-Speed  workout-6×800 meters-5:20 for each, jog 400 meters in between, 3 minute cool down

Day 3- 25 minutes of running at an easy pace

Day 4-6.2 mile (10K) run


Week 10
Day 1-30 minutes of running at an easy pace

Day 2-20 minutes of easy running

Day 3-15 minutes of easy running

Day 4-Your half marathon race

As you build your mileage through the half marathon training plan, it is important to ensure that your body is adequately fuelled for the added stresses and also getting the required rest between runs. To most marathon and ultra runners, sleep is the secret weapon of training, so make sure you get yours.

Happy Training.

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