Week-by-week Half Marathon Training Plan

WEEK 2

Day 1: Rest
Day 2: Rest
Day 3: 3 mile with quick bursts
Day 4: Rest
Day 5: 40 min jog and walk
Day 6: Rest
Day 7: Easy 4 mile

WEEK 3

Day 1: Rest
Day 2: Rest
Day 3: 2-3 mile **Tempo
Day 4: Rest
Day 5: 3 mile easy jog
Day 6: Rest
Day 7: Easy 5 mile jog

WEEK 4

Day 1: Gentle 3 mile or rest
Day 2: Rest
Day 3: 30 min hill session
Day 4: Rest
Day 5: 3 mile jog
Day 6: Rest
Day 7: 5 mile quick as you can

WEEK 5

Day 1: Rest
Day 2: Rest
Day 3: 40 min cross train
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 6 mile gentle jog

WEEK 6

Day 1: 3 mile easy or rest
Day 2: Rest
Day 3: 4 mile Tempo run
Day 4: Rest
Day 5: 45 min cross train
Day 6: Rest
Day 7: 6-7 mile steady run

WEEK 7

Day 1: 3 mile easy or rest
Day 2: Rest
Day 3: 40 min hill session
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 7-8 mile jog

WEEK 8

Day 1: Rest or 3 mile easy jog
Day 2: Rest
Day 3: 4-5 mile *Fartlek
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 8 mile steady run

WEEK 9

Day 1: Rest
Day 2: Rest
Day 3: 5 mile Tempo run
Day 4: Rest
Day 5: 50 min cross train
Day 6: Rest
Day 7: 8-9 mile jog

WEEK 10

Day 1: Rest
Day 2: Rest
Day 3: 40 min hill session
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 8-9 mile steady

WEEK 11

Day 1: Rest
Day 2: Rest
Day 3: 5 mile run or cross train
Day 4: Rest
Day 5: 4 mile Tempo run
Day 6: Rest
Day 7: 10 mile jog

WEEK 12

Day 1: Rest or easy 3 mile jog
Day 2: Rest
Day 3: 4-5 mile Fartlek
Day 4: Rest
Day 5: Cross train or 5 mile
Day 6: Rest
Day 7: 11 mile jog

WEEK 13

Day 1: Rest or easy 4 mile
Day 2: Rest
Day 3: 6 mile jog
Day 4: Rest
Day 5: Cross train or 4 mile
Day 6: Rest
Day 7: 11-12 mile jog

WEEK 14

Day 1: Rest
Day 2: Rest
Day 3: 5 mile Fartlek
Day 4: Rest
Day 5: Cross train or easy 4 mile
Day 6: Rest
Day 7: 12-13 mile jog

WEEK 15

Day 1: Rest or easy 4 mile jog
Day 2: Rest
Day 3: 4-5 mile at race pace
Day 4: Rest
Day 5: Cross train or 4 mile easy
Day 6: Rest
Day 7: 6-7 mile at race pace

WEEK 16

Day 1: Gentle 3 mile or rest
Day 2: Rest
Day 3: Gentle 3 mile
Day 4: Rest
Day 5: Gentle 2-3 mile
Day 6: Rest
Day 7: RACE DAY!

* Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training.

**Tempo runs are an excellent way for runners to build speed and strength. They're runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Key points on how to use this beginner’s timetable

• Remember that it is just a guide, you do not necessarily have to follow it word for word.
• Never run if you are carrying an injury, it’ll make only it worse. If an injury persists, seek professional advice.
• Don’t feel guilty if you miss the odd run. Life has a pleasant or sometimes unpleasant habit of getting in the way of training.
• If you miss a week or two of training however, go back a week or so in the timetable and build your fitness levels back up again.

Written by Graeme Hilditch for Tommy's Let's Run

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