Run a half marathon

BEG INT ADV
  • Overview
  • Training plan
  • Discussions

About this challenge

The half marathon is a hugely rewarding event to compete in. It serves both as an ideal introduction to longer distance running and also a meaningful challenge in its own right. Completing a half marathon is a great achievement wherever you finish in the field and this challenge steps you through to race day.  

All running abilities are catered for, with three levels to choose from, so just pick the one that suits your current ability and goals. Throughout the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training.

beginner Training Plan

Entry requirements: beginner

This training guide is for you if you fall into one of the following categories:

  • You are entering your first half marathon.

  • You have possibly completed a 5k or 10k event and are looking to move up in distance.

Start date:
Anytime
Expected finish time:
2:38:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

Alternate 8 minutes of jogging with 2 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Tuesday
Rest

Rest

2 days of recovery

Wednesday
Rest

Rest

Thursday
Training

Complete 12 minutes of jogging, 2 minutes of walking, 6 minutes of jogging, 2 minutes of walking

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 minutes continuous jogging (only take a walking break if you

really need to)

Start with a brisk 5 minute warm-up walk and finish with a 5

minute gentle cool-down walk

Monday
Rest

Rest

Tuesday
Training

Complete 12 minutes of jogging, 2 minutes of walking, 10 minutes of jogging

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Wednesday
Rest

Rest

Thursday
Training

15 minutes jog

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 minutes jog

Starting to increase the volume of the long run

Monday
Rest

Rest

Tuesday
Training

15 minutes jog

Keep the pace relaxed

Wednesday
Rest

Rest

Thursday
Training

20 minutes jog

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

30 minutes jog

Monday
Rest

Rest

Make recovery a priority after your longer run

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

25 minutes wind up run

Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes jog

Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Tuesday
Training

25 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

20 minutes easy

Don’t worry about pace. Focus on trying to feel relaxed and comfortable

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

40 - 45 minutes jog

Monday
Rest

Rest

Make recovery a priority after yesterday’s longer run

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

30 minutes comfortable

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

50 minutes easy

This is your key session this week. Focus on completing this and enjoy how far you have progressed!

Monday
Training

15 - 20 minute recovery walk

Nice and easy to get the legs moving after your longer run

Tuesday
Rest

Rest

Wednesday
Training

30 minutes steady

If you’re feeling ok, try to include 4 - 6 x 100 m pick ups within the run. You should gradually increase your pace so you are striding out but not sprinting!

Thursday
Rest

Rest

Friday
Training

25 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Longest run so far! Keep the pace relaxed throughout

Monday
Rest

Rest

Taper and lead-in race

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

15 minute easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

5 mile race or time-trial, with jog or warm-up

Mini target. Run hard and give it your best shot!

Monday
Training

10 minutes easy jog recovery run

Recovery jog after yesterday’s hard run to help flush out the legs

Tuesday
Rest

Rest

Wednesday
Training

35 minutes steady

Thursday
Rest

Rest

Friday
Training

35 minutes wind up run

Start super slow and gradually increase the pace every 5 minutes

Saturday
Rest

Rest

Sunday
Training

70 minutes easy

Long runs increase weekly now

Monday
Rest

Rest

Make recovery a priority after your longer run

Tuesday
Rest

Rest

Wednesday
Training

40 minutes including 10 minutes easy, 20 minutes steady, 10 minutes easy

Thursday
Rest

Rest

Friday
Training

35 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

80 minutes easy

Extend by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to 

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following yesterday’s longer run

Tuesday
Rest

Rest

Wednesday
Training

45 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Thursday
Rest

Rest

Friday
Training

35 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

90 minutes easy pace

Longest run so far! Keep the pace relaxed and take a drink with you if you need to

Monday
Training

20 minute recovery jog

Key week with time-trial or race

Tuesday
Rest

Rest

Wednesday
Training

55 minutes steady

Thursday
Rest

Rest

Start of mini-taper for trial race

Friday
Rest

Rest

Saturday
Training

20 minutes very easy jog

Sunday
Training

10 k / 6.2 miles race or equivalent time-trial, with warm-up and cool-down

Take a moment to see how far you have come!

Monday
Training

20 minutes slow recovery jog

Recovery jog after your hard run to help flush out the legs

Tuesday
Rest

Rest

Wednesday
Training

45 minutes comfortable

Thursday
Rest

Rest

Friday
Training

40 minutes easy

Saturday
Rest

Rest

Sunday
Training

100 minutes easy pace

Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Peak Week. Focus on eating and resting well to optimise recovery following your longer run

Tuesday
Training

45 minutes comfortable 

Wednesday
Rest

Rest

Thursday
Training

50 mins comfortable

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

2 hours easy

Longest run of the build up! Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Start of taper. Focus on eating and resting well to optimise recovery following yesterday’s longer run

Tuesday
Rest

Rest

Wednesday
Training

50 minutes steady

Thursday
Rest

Rest

Friday
Training

35 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable pace

Avoid the temptation to do more. All the training is in the bank!

Monday
Training

20 minutes easy jog

Very easy pace

Tuesday
Rest

Rest

Wednesday
Training

40 minutes comfortable

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

10 - 15 minutes very easy jog in race kit and shoes

Super slow

Sunday
Race day

Half marathon race!

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This training guide is for you if you fall into one of the following categories:

  • You have already completed one or more half marathon events and you are now looking to improve.

  • You are training for your first half marathon but have a solid background of training and competing in shorter events of at least 10k in distance, probably over 12 months or longer.

Start date:
Anytime
Expected finish time:
1:52:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

30 minutes easy

Week 1 focuses on kick-starting the body back into a regular routine of training

Tuesday
Rest

Rest

Wednesday
Training

30 minutes easy

Remember to stretch post run

Thursday
Rest

Rest

Friday
Training

30 minutes steady

Keep the pace controlled. You should be able to hold a conversation

Saturday
Rest

Rest

Sunday
Training

45 minutes comfortable pace

First longer run. Run to effort not pace

Monday
Training

30 minutes easy

Tuesday
Rest

Rest

Wednesday
Training

10 minutes easy / 10 minutes steady / 10 minutes brisk

Progression run-aim to make each 10 minute segment slightly faster than the previous. Finish with a 5-10 minute easy cool-down jog

Thursday
Rest

Rest

Friday
Training

35 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

50 minutes comfortable

Starting to build the distance of the long run

Monday
Training

Easy 30 minute jog

Avoid temptation to run quickly

Tuesday
Rest

Rest

Wednesday
Training

Warm-up then 4 x 6 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable

Keep the pace relaxed throughout

Monday
Rest

Rest

Make recovery a priority after your longer run

Tuesday
Training

Warm-up then 3 x 10 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation.

Wednesday
Rest

Rest

Thursday
Training

45 minutes comfortable

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

70 minutes comfortable pace

Monday
Rest

Rest

Make recovery a priority after yesterday’s longer run

Tuesday
Training

Warm-up then 6 x 4 minutes fast / 2 minutes jog recovery, cool-down

Try to run each of the efforts at the same pace

Wednesday
Rest

Rest

Thursday
Training

45 minutes steady

Friday
Training

35 minutes easy

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable

Longest run so far!

Monday
Rest

Rest

Taper and mini target race. Back off week leading to a tester race 

Tuesday
Training

Warm-up, 12 x 1 minute fast / 1 minute jog. Cool-down

Aim to get your legs turning over faster

Wednesday
Rest

Rest

Thursday
Training

40 minutes comfortable

Friday
Rest

Rest

Saturday
Training

15 minutes super slow

Sunday
Training

10 k race. Warm-up, race hard then cool-down

Mini target. Run hard and give it your best shot

Monday
Training

Very easy 20 - 25 minute jog

Purely recovery after your race

Tuesday
Rest

Rest

Wednesday
Training

Warm-up then 6 x 5 minutes fast / 2 ½ minute recoveries, cool-down

Starting to build the volume of efforts in speed sessions

Thursday
Rest

Rest

Friday
Training

45 - 50 minutes steady

Saturday
Rest

Rest

Sunday
Training

90 minutes comfortable

Keep the pace relaxed and take a drink with you if you need

Monday
Rest

Rest

Make recovery a priority after your longer run

Tuesday
Training

40 minutes easy

Wednesday
Training

Warm-up, Fartlek session: 6 x ½ mile easy ½ mile at threshold effort. Cool-down

Thursday
Rest

Rest

Friday
Training

45 - 50 minutes steady

Saturday
Rest

Rest

Sunday
Training

100 minutes comfortable

Longest run so far. Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

45 minutes easy

Wednesday
Training

Warm-up then 3 x 12 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool-down

Progression from Week 4. Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest

Friday
Training

50 minutes comfortable

Saturday
Rest

Rest

Rest up and make sure you stock up on carbs before tomorrow’s long run

Sunday
Training

1 hour 45 minutes comfortable

Take it slow, just focus on completion

Monday
Rest

Rest 

Tuesday
Training

35 minutes easy

Wednesday
Training

15 minutes easy / 15 minutes steady / 15 minutes brisk

Progression run: Aim to make each 15 minute segment slightly faster than the previous. Finish with a 5 - 10 minute easy cool-down jog

Thursday
Rest

Rest

Friday
Training

45 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

90 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

Warm-up then 7 x 4 minutes fast / 2 minutes jog recovery, cool-down

A progression from Week 5. Try to run each of the efforts at the same pace

Wednesday
Rest

Rest

Thursday
Training

50 minutes comfortable

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

110 minutes comfortable

Keep the pace relaxed and take a drink with you if you need

Monday
Rest

Rest

Make recovery a priority after yesterday’s longer run

Tuesday
Training

45 minutes easy

Wednesday
Training

Warm-up then 3 x 15 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool-down

Progression from Week 9. Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest 

Friday
Training

45 minutes comfortable

Saturday
Rest

Rest

Rest up and make sure you stock up on carbs before tomorrow’s long run

Sunday
Training

1 hour 50 minutes comfortable

Consolidating last week’s long run. Aim for even pace all the way

Monday
Rest

Rest

Tuesday
Training

40 minutes easy

Take it easy so that you can get the most out of tomorrow’s session

Wednesday
Training

Warm-up, 8 x 3 minutes fast with 2 minute recoveries, cool-down

Thursday
Rest

Rest

Friday
Training

50 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

2 hours easy

Take it easy. This is a 'time on feet' run

Monday
Rest

Rest

Final distance week. Make recovery a priority after your longer run

Tuesday
Training

40 minutes easy

Wednesday
Training

Warm-up, then 18 minutes, 12 minutes, 6 minutes at threshold effort with 3 minute walk / jog recovery. Cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest

Friday
Training

50 minutes comfortable 

Saturday
Rest

Rest

Sunday
Training

2 hours comfortable

Last long run!

Monday
Rest

Rest

Start of taper. Make recovery a priority after your longer run

Tuesday
Training

40 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Warm-up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute fast with 2 minutes recovery. Cool-down

Aim to get progressively quicker throughout the session

Friday
Training

35 minutes easy

Make sure this is an easy recovery run after your harder effort

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable with 20 minutes brisk in the middle

Avoid the temptation to do more. All of your training is in the bank

Monday
Rest

Rest

Taper week and RACE! 

Tuesday
Training

40 minutes comfortable including 8 x 30 second 'pick ups' 

Try to increase the pace for each 30 second effort so that you are striding out. This is to help leg turnover 

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy

Friday
Rest

Rest

Saturday
Training

10 - 15 minutes super slow in race kit and shoes

Super slow!

Sunday
Race day

Half marathon race!

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

advanced Training Plan

Entry requirements: advanced

This advanced training level will convert you into a fitter, healthier, successful half marathon runner. However, before you start that first training session, take a little time out to check a few safety considerations. It could be dangerous to follow the advanced training guide if you are really a beginner or intermediate runner. If the following applies to you, you have the correct level. However, if your current level of running training is less than the following, you may need the beginner or intermediate level. Current level of running training: 

  • You are already a runner

  • You have been running for a year or more

  • Your weekly long run is currently at least 9 miles

  • You have competed in 10 miles and 10k events

  • You are currently comfortable with running approximately 30 miles per week

  • You have already completed several half-marathon events and are looking to improve your time

Start date:
Anytime
Expected finish time:
1:29:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

5 miles easy

Tuesday
Training

Progression run: 15 minutes easy / 15 minutes steady / 15 minutes at threshold effort

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Strength circuit

Strength and conditioning 

A 30 minute session to include arms, legs and core

Thursday
Training

5 miles comfortable

Friday
Rest

Rest

Saturday
Training

6 miles steady

Sunday
Training

8 miles easy

Nice and easy as you build on this distance for the long run

Monday
Training

5 miles easy 

Active recovery from your long run

Tuesday
Training

Warm-up, 6 x 1000 m at 10 k race effort (2 minutes jog / walk recovery between sets). Cool-down

Try and keep all repetitions at the same pace

Wednesday
Training

Strength and conditioning - as per week 1 

Thursday
Training

6 miles comfortable 

Friday
Training

Warm-up then, 4 x 5 minutes at threshold effort (3 mins jog recovery). Cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

9 miles easy

Distance progression from week 1

Monday
Training

5 miles easy

Tuesday
Training

Warm-up then, 10 minutes at threshold effort / 3 minutes recovery + 6 x 30 second hills / jog back recovery. Cool-down

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

6 miles comfortable

Friday
Training

Warm-up then, Fartlek session: 5 x ½ mile easy ½ mile at threshold effort. Cool-down

Saturday
Rest

Rest

Sunday
Training

10 miles easy

Build the distance of the long run

Monday
Rest

Rest

Recovery week followed by a race at the end

Tuesday
Training

Warm-up, 6 x 600 m (1 minute jog / walk recovery between sets). Cool-down

Keep the pace controlled 

Wednesday
Strength circuit

Strength and conditioning 

Thursday
Training

5 miles steady off road if possible

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 6 mile (10 k) pace ready for Sunday

Saturday
Training

2 miles easy

A shake out jog before tomorrow's race

Sunday
Training

Race 10 k or 10 k / 6.25 mile time trial

Mini target. Run hard and give it your best shot. Remember good 10 minute warm-up and 10 minute cool-down

Monday
Training

4 miles easy

Start very slowly as your legs may be sore from your hard effort last week

Tuesday
Training

5 miles easy

Still recovering

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

Warm-up, 6 x 1200 m / 2 minutes jog recovery, cool-down

Friday
Training

6 miles easy

Saturday
Rest

Rest

Sunday
Training

11 miles comfortable

Keep the pace relaxed

Monday
Training

5 miles easy

Tuesday
Training

Warm-up then, 1 mile at threshold effort / 3 minutes jog recovery + 6 x 800 m / 2 minutes jog recovery. Cool-down

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

6 miles steady

Friday
Training

Warm-up, then Fartlek session: 6 x ½ mile easy ½ mile at threshold effect. Cool-down

Progression from Week 3. Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Training

Rest

Sunday
Training

11 miles steady

Consolidation of last week's long run 

Monday
Training

5 miles easy

Tuesday
Training

Warm-up then, 12 x 400m (1 minute jog / walk recovery between sets). Cool-down

Wednesday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

6 miles steady

Friday
Training

6 miles progression run: 2 miles easy / 2 miles steady / 2 miles at threshold effort

Saturday
Rest

Rest

Sunday
Training

12 miles comfortable

Keep the pace relaxed and take a drink with you if you need

Monday
Rest

Rest

Recovery week followed by a race at the end

Tuesday
Training

Warm-up, 4 x 1 km (90 seconds walk / jog recovery) + 4 x 500 m (90 seconds walk / jog recovery). Cool-down

Keep the pace controlled. Don’t push too hard!

Wednesday
Strength circuit

Strength and Conditioning 

Thursday
Training

5 miles steady off road if possible

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 6 mile (10 k) pace ready for Sunday

Saturday
Training

2 mile easy jog

Sunday
Training

Race 10 miles or 10 miles time trial

Mini target

Monday
Training

4 miles easy

Make sure this is an easy recovery run after your hard effort last week

Tuesday
Training

5 miles easy

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

Warm-up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down

Friday
Training

6 miles easy

Make sure this is an easy recovery run after your longer session.

Saturday
Rest

Rest

Sunday
Training

12 miles steady

Keep the pace relaxed

Monday
Training

5 miles easy

Tuesday
Training

Warm-up, then 8 x 1000 m / 2 minutes jog recovery, cool-down

Progression from Week 2 with 2 extra efforts

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

4 miles easy

Friday
Training

Warm-up, then 30 minutes at threshold effort, cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

13 miles steady

Longest run so far! Keep the pace relaxed

Monday
Training

5 miles easy

Make sure this is a recovery run after your long run

Tuesday
Training

Warm-up, then 3 x 3 km at threshold effort / 3 minutes jog recovery, cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

6 miles steady

Friday
Training

7 miles steady

Saturday
Rest

Rest

Sunday
Training

13 miles steady

Monday
Rest

Rest

Recovery week

Tuesday
Training

Warm-up, 6 x 600 m (1 minute jog / walk recovery between sets). Cool-down

Keep the pace controlled

Wednesday
Strength circuit

Strength and Conditioning

Thursday
Training

5 miles steady off road

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 3 mile (5 k) pace

Saturday
Training

3 miles easy

Sunday
Training

10 miles

Reduced distance long run to allow recovery and adaptation

Monday
Training

5 miles easy

Tuesday
Training

Warm-up, then 5 x (800 m / 90 seconds recovery / 400 m) 90 seconds recovery. Cool-down

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

5 miles easy / comfortable

Friday
Training

Warm-up then, Fartlek session: 6 x ½ mile easy ½ mile at threshold effort. Cool-down

Progression from Week 3. Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

14 miles easy / comfortable

Covering half marathon distance (13.1 miles) at least 30 seconds slower per miles than you would expect to do on race day

Monday
Training

5 miles easy

Tuesday
Training

Warm up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down

Compare your times to Week 9

Wednesday
Training

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

5 miles easy

Friday
Training

6 miles progression run: 2 miles easy / 2 miles steady / 2 miles at threshold effort

Saturday
Rest

Rest

Sunday
Training

14 - 15 miles easy

Last long run! Keep the pace relaxed

Monday
Training

5 miles easy

Start of taper

Tuesday
Training

5 miles steady

Wednesday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

Warm-up then, 4 x 2 km at threshold effort / 2 ½ minute jog recoveries. Cool-down

Friday
Rest

Rest

Saturday
Training

4 miles easy

Sunday
Training

7 miles comfortable with 20 minutes brisk in the middle

Avoid the temptation to do more. All of your training is in the bank!

Monday
Rest

Rest

Race week!

Tuesday
Training

1 mile warm-up, 2 miles at half marathon pace, 1 mile cool-down

Wednesday
Training

4 miles easy

Thursday
Training

4 miles steady

Friday
Rest

Rest

Saturday
Training

3 mile jog

Sunday
Race day

Race Day!

Start at a comfortable pace, you will be tired at 10 miles, but able to hold â€‹pace for final 3 miles

Week 1
Jump to:
Have you already completed this?