Half Marathon Training Program
- 12-week program for beginners to intermediate.
- The schedule is based on running time, with some distance targets included. Use the Measured Run Tool to accurately measure the distances.
- Intermediate standard runners: If you already have a good base you could start the program at week 4 and repeat weeks 4 to 6 before moving on to week 7.
- PRINTABLE VERSION Or contact Coach 'Robbo' at 2xcd.com.au for a personalised program.
- Weeks 1 - 3
- Weeks 4 - 6
- Weeks 7 - 9
- Weeks 10 -12
The first couple of weeks are designed to act as a lead in to the programe. Take it easy, but do try to bring in the tempo running. To start tempo running, it is best to start with a 2-5 minute warm up before running at tempo pace for 5-10 minutes. As you get fitter a short fun run or time trial can replace a tempo session and still leave you with the energy to do your long run at the end of the week.
Monday |
week 1 |
30 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 1 |
Rest Day |
Wednesday |
week 1 |
30 minutes easy run |
Thursday |
week 1 |
Rest Day |
Friday |
week 1 |
30 minutes easy run / recovery run |
Saturday |
week 1 |
5 km run |
Sunday |
week 1 |
Rest Day |
Monday |
week 2 |
30 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 2 |
Rest Day |
Wednesday |
week 2 |
30 minutes TEMPO run |
Thursday |
week 2 |
Rest Day |
Friday |
week 2 |
30 minutes easy run / recovery run |
Saturday |
week 2 |
40 minute run |
Sunday |
week 2 |
Rest Day |
Monday |
week 3 |
30 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 3 |
Rest Day (Speed Work?) |
Wednesday |
week 3 |
40 minutes TEMPO run |
Thursday |
week 3 |
Rest Day |
Friday |
week 3 |
30 minutes easy run / recovery run |
Saturday |
week 3 |
8 km run |
Sunday |
week 3 |
Rest Day |
By now you should be ready to crack the hour-long long run and the tempo work should be starting to come along nicely. Over these next three weeks, you should be hoping to increase your tempo running to 20 minutes at continuous tempo speed before taking a 2-3 minute recovery jog, and then taking the pace up again. Also, your long runs will be building up in length, enabling you to run further in comfort. Because of this it might be tempting to "go for it" and try to run at full tempo speed for the entire 30-40 minutes - but resist the urge. The last thing you want to do is injure yourself before the race, so keep cool and remember to always warm up and warm down. After all, running more than 40 minutes at tempo speed is getting close to full race running. Hopefully you should be doing some work on the Tuesdays - this can be an easy recovery run for most. Alternatively, if you have less time or are doing gym sessions, why not try some speed intervals on the streets or the treadmill? Remember, if you're still sore from the tempo running your body is telling you it needs more time to recover, so keep Tuesday as a recovery day - take it easy, but don't forget your stretching.
Monday |
week 4 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 4 |
Rest Day (speed work?) |
Wednesday |
week 4 |
50 minutes easy run |
Thursday |
week 4 |
Rest Day |
Friday |
week 4 |
30 minutes speed run or x-training |
Saturday |
week 4 |
60 minute run |
Sunday |
week 4 |
Rest Day |
Monday |
week 5 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 5 |
Rest Day (speed work?) |
Wednesday |
week 5 |
30 minutes TEMPO run |
Thursday |
week 5 |
Rest Day |
Friday |
week 5 |
40 minutes speed run or x-training |
Saturday |
week 5 |
11.5 km run |
Sunday |
week 5 |
Rest Day |
Monday |
week 6 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 6 |
Rest Day (speed work?) |
Wednesday |
week 6 |
50 minutes TEMPO run |
Thursday |
week 6 |
Rest Day |
Friday |
week 6 |
30 minutes speed run or x-training |
Saturday |
week 6 |
13 km run |
Sunday |
week 6 |
Rest Day |
In this set of weeks you will conquer another big hurdle - the 16 kilometre run. Remember to tackle this milestone steadily and break it down into stages, either by 1-kilometre or 10-minute chunks. The good news is that, after it, you are then rewarded with an easy week in terms of long run mileage. For this reason Week 9's 8 kilometre and 50-minute runs are a good opportunity to check out your running pace. These particular runs should seem like a breeze - if they are, you are ready for the big run in week 10.
Monday |
week 7 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 7 |
Rest Day (speed work?) |
Wednesday |
week 7 |
40 minutes TEMPO run |
Thursday |
week 7 |
Rest Day |
Friday |
week 7 |
40 minutes speed run or x-training |
Saturday |
week 7 |
60 min run |
Sunday |
week 7 |
Rest Day |
Monday |
week 8 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 8 |
Rest Day (speed work?) |
Wednesday |
week 8 |
40 minutes TEMPO run |
Thursday |
week 8 |
Rest Day |
Friday |
week 8 |
40 minutes speed run or x-training |
Saturday |
week 8 |
16 km run |
Sunday |
week 8 |
Rest Day |
Monday |
week 9 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 9 |
Rest Day (speed work?) |
Wednesday |
week 9 |
50 minutes TEMPO run |
Thursday |
week 9 |
Rest Day |
Friday |
week 9 |
50 minutes speed run or x-trainingv |
Saturday |
week 9 |
8 km run |
Sunday |
week 9 |
Rest Day |
The big test of your readiness for the half marathon is the 19 kilometre long run at the end of week 10. By this point you should have built up a sound aerobic base of fitness and good mileage in your legs. The main challenge will be the psychological effort of motivating yourself to keep going for the full 19 kilometres. The good news is that if you can do it now in training, then the extra 2 kilometres and a bit on race day will fly past easily as the excitement and atmosphere of the race carries you along. After this big test, you will begin your two-week "taper". This is a time of recovery and preparation for the race itself. Your aim is to keep the gains you have made over the past 10 weeks, while also ensuring that your body has time to recover and revitalise before the race.
Week 11's 10 kilometre run is a good test of your readiness for the big day. On this run push yourself a little: run it at brisk and strong pace, but keep light and relaxed. Concentrate on being economical and efficient in your running. Your last week is all about getting ready for the race, so take it easy. Make sure you carry out plenty of stretching to stay loose and avoid injuries. Your tempo run will be the last push, which is designed to keep the aerobic systems firing on all cylinders and to energise the muscles. Take it easy again on Friday to make sure that you are well recovered and have a good rest on Saturday. In fact, on the Saturday you have the licence to do almost nothing at all - don't spend two hours walking round the shops or be tempted to try to fit in that last training session. All the work is done. You should be more than ready for the race - goodluck and enjoy it!
Monday |
week 10 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 10 |
Rest Day (speed work?) |
Wednesday |
week 10 |
40 minutes TEMPO run |
Thursday |
week 10 |
Rest Day |
Friday |
week 10 |
40 minutes speed run or x-training |
Saturday |
week 10 |
19 km run |
Sunday |
week 10 |
Rest Day |
Monday |
week 11 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 11 |
Rest Day (speed work?) |
Wednesday |
week 11 |
40 minutes TEMPO run |
Thursday |
week 11 |
Rest Day |
Friday |
week 11 |
40 minutes speed run or x-training |
Saturday |
week 11 |
10 km run |
Sunday |
week 11 |
Rest Day |
Monday |
week 12 |
40 minutes easy run / recovery run |
|---|---|---|
Tuesday |
week 12 |
Rest Day (speed work?) |
Wednesday |
week 12 |
40 minutes TEMPO run |
Thursday |
week 12 |
Rest Day |
Friday |
week 12 |
30 minutes speed run or x-training |
Saturday |
week 12 |
5 km run |
Sunday |
week 12 |
Rest Day |