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CITY RUNS
Bigginers Half Marathon Plan - Sub 2hr20
Ideally you should have completed the 12 week 10 k beginner programme before starting this programme or be capable of a 60 min 10k. It is not ideal to try a half marathon as you first ever race so this programme includes a build up race. I have surmised that runners should be able to train 3 times a week building up to 4 times closer to the race. Times for intervals and steady runs are approximate. I am aiming for a gradual increase in training load certainly no more than 10% increase from one week to next. Shorter runs should be around half marathon target time pace but long runs can be slower. I would suggest a cross-training session alongside the shortest run or on a separate day. Assuming the best time to run is the weekend; intervals on Saturday and long run on Sunday so you can fit other runs/ cross training around work during the week. If you have only found a 3 min loop and wonder how you could do the increased rep length here is a tip. 3 mins is 1 lap, do 1 3/4laps and jog /Walk the remainder as your recovery for 5 mins and then 2 3/4 laps for 7 mins and jog/Walk the remainder as recovery. It does not have to be exact as I stated above.
WEEK
SESSION
1 SESSION 2
SESSION 3
SESSION
4
Week 1
25 mins
30 mins
Week 2
3 x 3 mins, 90 secs recovery
30 mins
30 mins
Week 3
Intervals:
5 x 3 mins, 90 secs recovery 30 mins
35 mins
Week 4
< Intervals:
3,5,3,5,3 mins, 90 secs recovery 30 mins
40 mins
Week 5
Intervals:
5,3,5,3 mins, 90 secs recovery 40 mins
40 mins
Week 6
Intervals:
5,3,5,3,5 mins, 90 secs recovery 40 mins
45 mins
Week 7
Intervals:
5 x 5 mins, 90 secs recovery 45 mins
50 mins
Week 8
Intervals:
5 x 5 mins, 90 secs recovery ( rep 2 and 4 hard) 45 mins
55 mins
Week 9
Intervals:
5 x 5 mins, 60 secs recovery 30 mins
45 mins
60 mins
Week 10
Intervals:
5,7,5,7,5 mins, 90 secs recovery30 mins
45 mins
65 mins
Week 11
Intervals:
5,7,5,7,5 mins, 90 secs recovery 30 mins
45 mins
70 mins
Week 12
Intervals:
3 X 5 mins, 90 sec recovery 30 mins
30 mins
10k or 10 mile
(preferred) RACE
Week 13
Intervals:
5 x 3 mins, 90 secs recovery 30 mins
45 mins
70 mins
Week 14
Intervals:
5,7,5,7,5 mins, 90 secs recovery30 mins
45 mins
75 mins
Week 15
Intervals:
5,7,5,7,5 mins, 90 secs recovery 30 mins
45 mins
80 mins
Week 16
Intervals:
3 x 5 mins, 90 secs recovery 30 mins
30 mins
RACE
