Beginners Half Marathon
Anthony WhitemanSub 2 hour 20 half marathon
Ideally you should have completed the 12 week 10k 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.
Picture credit: jnthnhys
| 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 recovery | 30 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 recovery | 30 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 |