This is a 12-week half marathon training program that designed to prepare you to finish a half marathon race. This program will prepare you finish a half marathon and run the entire distance. It is not intended to train you to run a fast race or to improve your speed. You should be able to run comfortably for 5km before starting this program. If you have not run before, complete the "8-week beginners program", followed by the "easy 5km program" before starting this program. If you have some experience running, but cannot run 5km, gradually build up to that level with a period of base building, composed of easy running, before starting this program. You should get a physical exam and consult with your doctor before beginning any exercise program.
All workouts in this half marathon training program are easy runs. Easy runs should be at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
On the days that call for rest or cross training, you can rest or do an activity other than running. You could go for a walk, swim, cycle or do nothing. This program uses Monday as a rest day because Sunday is your longest run of the week. You can adjust this to meet your needs but be sure to take off the day after your longest weekly run.
Week 1
Monday – Rest.
Tuesday – Run 3km easy. Run at an easy “conversational” pace.
Wednesday – Run 5km easy. Run at an easy pace.
Thursday – Rest or cross train. Rest or engage in a non-running activity.
Friday – Run 3km easy.
Saturday – Run 5km easy.
Sunday – Run 6-7km easy.
Week 2
Monday – Rest.
Tuesday – Run 6-7km easy. You add a 0.5km to your previous longest run. You will make some additional increases later in the program.
Wednesday – Run 5km easy.
Thursday – Rest or cross train.
Friday – Run 6-7km easy.
Saturday – Run 3km easy.
Sunday – Run 8km easy.
Week 3
Monday – Rest
Tuesday – Run 8km easy.
Wednesday – Run 5km easy.
Thursday – Rest or cross train.
Friday – Run 6km easy.
Saturday – Run 5km easy.
Sunday – Run 9-10km easy. You make another increase in distance here. Keep your pace easy.
Week 4
Monday – Rest
Tuesday – Run 8km easy.
Wednesday – Run 5km easy.
Thursday – Rest or cross train.
Friday – Run 6km easy.
Saturday – Run 5km easy.
Sunday – Run 11km easy. You are running more than half of the 21km now.
Week 5
Monday – Rest
Tuesday – Run 8km easy.
Wednesday – Run 5km easy.
Thursday – Rest or cross train.
Friday – Run 6km easy.
Saturday – Run 5km easy.
Sunday – Run 13km easy.
Week 6
Monday – Rest
Tuesday – Run 10km easy.
Wednesday – Run 5km easy.
Thursday – Rest or cross train.
Friday – Run 6km easy.
Saturday – Run 5km easy.
Sunday – Run 15km easy.
Week 7
Monday - Rest
Tuesday - Run 10km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 6km easy.
Saturday - Run 5km easy.
Sunday - Run 16km easy.
Week 8
Monday - Rest
Tuesday - Run 10km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 6km easy.
Saturday - Run 5km easy.
Sunday - Run 17-18km easy.
Week 9
Monday - Rest
Tuesday - Run 11km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 6km easy.
Saturday - Run 5km easy.
Sunday - Run 19km easy.
Week 10
Monday - Rest
Tuesday - Run 10km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 6km easy.
Saturday - Run 5km easy.
Sunday - Run 21km easy. This will be your longest training run. After this run you will have the fitness and confidence to strongly finish the half marathon. You will begin to reduce your mileage or “taper” for the race, after this workout.
Week 11
Monday - Rest
Tuesday - Run 10km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 6km easy.
Saturday - Run 5km easy.
Sunday - Run 10km easy.
Week 12
Monday - Rest
Tuesday - Run 8km easy.
Wednesday - Run 5km easy.
Thursday - Rest or cross train.
Friday - Run 3km easy.
Saturday - Rest
Sunday - RACE DAY!! ENJOY!!
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