City Runs

Half Marathon Training Schedule

Beginners Half Marathon Training Schedule

Before beginning to train for a half marathon one should have completed the 10 week 10km training programme or have recently completed a 10km race in a satisfactory time. The 3 programmes assume that participants wish to run non-stop (apart from taking on drinks). Those who just wish to get round a half marathon by walking & jogging should follow the elements of the beginners’ programme but walk / jog the training sessions as they feel able.

Please see the Key to these training schedules at the bottom of the page.

Wk Sun Mon Tues Wed Thurs Fri Sat
1 6 miles long run   3 miles hard run   3 miles quality run   3 miles easy run
2 6 miles long run   3 miles hard run   3 miles quality run   3 miles easy run
3 7 miles long run   3 miles hard run   3 miles quality run   3 miles easy run
4 7 miles long run   3 miles easy run   4 miles quality run   3 miles easy run
5 8 miles long run   3 miles hard run   4 miles quality run   4 miles easy run
6 8 miles long run   3 miles hard run   4 miles quality run   4 miles easy run
7 9 miles long run   3 miles hard run   4 miles quality run   4 miles easy run
8 9 miles long run   3 miles easy run   5 miles quality run   4 miles easy run
9 10 miles long run   4 miles hard run   5 miles quality run   4 miles easy run
10 10 miles long run   4 miles hard run   5 miles quality run   4 miles easy run
11 10 miles long run   4 miles hard run   5 miles quality run   5 miles easy run
12 11 miles long run   5 miles easy run   6 miles quality run   5 miles easy run
13 11 miles long run   5 miles hard run   5 miles quality run   5 miles easy run
14 11 miles long run   4 miles hard run   5 miles quality run   5 miles easy run
15 9 miles long run   4 miles hard run   4 miles quality run   5 miles easy run
16   2 miles hard run   3 miles quality run     HALF MARATHON

Intermediate Half Marathon Training Schedule

You have already completed a half marathon and now want to run quicker. The programme is a harder in terms of effort & distance.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 7 miles long run   3 miles hard run   4 miles quality run   3 miles easy run
2 7 miles long run   5 miles hard run   4 miles quality run   4 miles easy run
3 8 miles long run   4 miles hard run 5 miles easy run 3 miles quality run   3 miles quality run
4 8 miles long run   4 miles hard run   4 miles quality run   3 miles easy run
5 9 miles long run   3 miles hard run 5 miles easy run 5 miles quality run   3 miles hard run
6 9 miles long run   5 miles hard run   5 miles quality run   5 miles easy run
7 10 miles long run   5 miles hard run 5 miles easy run 3 miles quality run   3 miles quality run
8 10 miles long run   4 miles hard run   5 miles quality run   3 miles easy pace
9 11 miles long run   3 miles hard run 5 miles easy run 6 miles quality run   3 miles hard run
10 11 miles long run   6 miles hard run   6 miles quality run   5 miles easy run
11 11 miles long run   7 miles hard run 5 miles easy run 4 miles quality run   4 miles quality run
12 12 miles long run   7 miles hard run   7 miles quality run   3 miles easy run
13 12 miles long run   4 miles hard run 5 miles easy run 7 miles quality run   4 miles hard run
14 12 miles long run   7 miles hard run 5 miles easy run 4 miles quality run   4 miles quality run
15 11 miles long run   4 miles easy run   4 miles easy run   6 miles quality run
16 3 miles easy run     3 miles easy run     HALF MARATHON

Advanced Half Marathon Training Schedule

This programme assumes that you are an experienced distance runner who has raced regularly distances of 10 – 15 miles on and off road. It assumes that you have an understanding of hill & speed reps (see the Advanced 5km training programme). Don’t forget a warm up / warm down jog of about 1.5 miles before and after the hills & speed reps.

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 10 miles long run   6 x 200m hills 5 miles easy run 6 x 400m reps   4 miles hard run
2 10 miles long run   6 x 300m hills 5 miles easy run 6 x 400m reps   4 miles hard run
3 11 miles long run   4 miles hard run 6 miles easy run 7 miles quality run   4 miles hard run
4 11 miles long run   7 miles hard run   7 miles quality run   3 miles easy run
5 12 miles long run   8 x 200m hills 6 miles easy run 8 x 400m reps   5 miles hard run
6 12 miles long run   8 x 300m hills 6 miles easy run 7 x 500m reps   5 miles hard run
7 13 miles long run   5 miles hard run 7 miles easy run 8 miles quality run   5 miles hard run
8 13 miles long run   7 miles hard run   8 miles quality run   3 miles easy run
9 14 miles long run   10 x 200m hills 7 miles easy run 10 x 400m reps   6 miles hard run
10 14 miles long run   10 x 300m hills 7 miles easy run 8 x 500m reps   6 miles hard run
11 14 miles long run   5 miles hard run 7 miles easy run 9 miles quality run   5 miles hard run
12 15 miles long run   7 miles hard run   9 miles quality run   3 miles easy run
13 15 miles long run   12 x 200m hills 8 miles easy run 12 x 400m reps   6 miles hard run
14 14 miles long run   12 x 300m hills 8 miles easy run 10 x 500m reps   6 miles hard run
15 11 miles long run   7 miles hard run 4 miles easy run 7 miles quality run   4 miles hard run
16 3 miles quality run   3 miles quality run   3 miles easy run   HALF MARATHON

Key:

The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached. This run can be on / off road.

The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run.

The Quality Run is concerned with real speed and can be done on level roads or paths. Alternatively it could incorporate a track session at a local athletic arena.

The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.