Run a half marathon
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.
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
Rest
2 days of recovery
Rest
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
Rest
Rest
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
Rest
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
Rest
15 minutes jog
Rest
Rest
25 minutes jog
Starting to increase the volume of the long run
Rest
15 minutes jog
Keep the pace relaxed
Rest
20 minutes jog
Rest
Rest
30 minutes jog
Rest
Make recovery a priority after your longer run
20 minutes comfortable
Rest
25 minutes wind up run
Start with a pace that is super slow and gradually increase the pace up to steady every 5 minutes
Rest
Rest
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
Rest
25 minutes comfortable
Rest
20 minutes easy
Don’t worry about pace. Focus on trying to feel relaxed and comfortable
Rest
Rest
40 - 45 minutes jog
Rest
Make recovery a priority after yesterday’s longer run
20 minutes comfortable
Rest
30 minutes comfortable
Rest
Rest
50 minutes easy
This is your key session this week. Focus on completing this and enjoy how far you have progressed!
15 - 20 minute recovery walk
Nice and easy to get the legs moving after your longer run
Rest
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!
Rest
25 minutes comfortable
Rest
60 minutes easy
Longest run so far! Keep the pace relaxed throughout
Rest
Taper and lead-in race
20 minutes easy
Rest
15 minute easy
Rest
Rest
5 mile race or time-trial, with jog or warm-up
Mini target. Run hard and give it your best shot!
10 minutes easy jog recovery run
Recovery jog after yesterday’s hard run to help flush out the legs
Rest
35 minutes steady
Rest
35 minutes wind up run
Start super slow and gradually increase the pace every 5 minutes
Rest
70 minutes easy
Long runs increase weekly now
Rest
Make recovery a priority after your longer run
Rest
40 minutes including 10 minutes easy, 20 minutes steady, 10 minutes easy
Rest
35 minutes comfortable
Rest
80 minutes easy
Extend by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to
Rest
Focus on eating and resting well to optimise recovery following yesterday’s longer run
Rest
45 minutes steady
Keep the pace controlled. You should still be able to talk whilst running
Rest
35 minutes comfortable
Rest
90 minutes easy pace
Longest run so far! Keep the pace relaxed and take a drink with you if you need to
20 minute recovery jog
Key week with time-trial or race
Rest
55 minutes steady
Rest
Start of mini-taper for trial race
Rest
20 minutes very easy jog
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!
20 minutes slow recovery jog
Recovery jog after your hard run to help flush out the legs
Rest
45 minutes comfortable
Rest
40 minutes easy
Rest
100 minutes easy pace
Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to
Rest
Peak Week. Focus on eating and resting well to optimise recovery following your longer run
45 minutes comfortable
Rest
50 mins comfortable
Rest
Rest
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
Rest
Start of taper. Focus on eating and resting well to optimise recovery following yesterday’s longer run
Rest
50 minutes steady
Rest
35 minutes easy
Rest
60 minutes comfortable pace
Avoid the temptation to do more. All the training is in the bank!
20 minutes easy jog
Very easy pace
Rest
40 minutes comfortable
Rest
Rest
10 - 15 minutes very easy jog in race kit and shoes
Super slow
Half marathon race!
The big one! Enjoy your event!
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.
30 minutes easy
Week 1 focuses on kick-starting the body back into a regular routine of training
Rest
30 minutes easy
Remember to stretch post run
Rest
30 minutes steady
Keep the pace controlled. You should be able to hold a conversation
Rest
45 minutes comfortable pace
First longer run. Run to effort not pace
30 minutes easy
Rest
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
Rest
35 minutes comfortable
Rest
50 minutes comfortable
Starting to build the distance of the long run
Easy 30 minute jog
Avoid temptation to run quickly
Rest
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
Rest
40 minutes comfortable
Rest
60 minutes comfortable
Keep the pace relaxed throughout
Rest
Make recovery a priority after your longer run
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.
Rest
45 minutes comfortable
30 minutes easy
Rest
70 minutes comfortable pace
Rest
Make recovery a priority after yesterday’s longer run
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
Rest
45 minutes steady
35 minutes easy
Rest
80 minutes comfortable
Longest run so far!
Rest
Taper and mini target race. Back off week leading to a tester race
Warm-up, 12 x 1 minute fast / 1 minute jog. Cool-down
Aim to get your legs turning over faster
Rest
40 minutes comfortable
Rest
15 minutes super slow
10 k race. Warm-up, race hard then cool-down
Mini target. Run hard and give it your best shot
Very easy 20 - 25 minute jog
Purely recovery after your race
Rest
Warm-up then 6 x 5 minutes fast / 2 ½ minute recoveries, cool-down
Starting to build the volume of efforts in speed sessions
Rest
45 - 50 minutes steady
Rest
90 minutes comfortable
Keep the pace relaxed and take a drink with you if you need
Rest
Make recovery a priority after your longer run
40 minutes easy
Warm-up, Fartlek session: 6 x ½ mile easy ½ mile at threshold effort. Cool-down
Rest
45 - 50 minutes steady
Rest
100 minutes comfortable
Longest run so far. Keep the pace relaxed
Rest
45 minutes easy
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
Rest
50 minutes comfortable
Rest
Rest up and make sure you stock up on carbs before tomorrow’s long run
1 hour 45 minutes comfortable
Take it slow, just focus on completion
Rest
35 minutes easy
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
Rest
45 minutes comfortable
Rest
90 minutes comfortable
Rest
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
Rest
50 minutes comfortable
30 minutes easy
Rest
110 minutes comfortable
Keep the pace relaxed and take a drink with you if you need
Rest
Make recovery a priority after yesterday’s longer run
45 minutes easy
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
Rest
45 minutes comfortable
Rest
Rest up and make sure you stock up on carbs before tomorrow’s long run
1 hour 50 minutes comfortable
Consolidating last week’s long run. Aim for even pace all the way
Rest
40 minutes easy
Take it easy so that you can get the most out of tomorrow’s session
Warm-up, 8 x 3 minutes fast with 2 minute recoveries, cool-down
Rest
50 minutes comfortable
Rest
2 hours easy
Take it easy. This is a 'time on feet' run
Rest
Final distance week. Make recovery a priority after your longer run
40 minutes easy
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
Rest
50 minutes comfortable
Rest
2 hours comfortable
Last long run!
Rest
Start of taper. Make recovery a priority after your longer run
40 minutes comfortable
Rest
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
35 minutes easy
Make sure this is an easy recovery run after your harder effort
Rest
60 minutes comfortable with 20 minutes brisk in the middle
Avoid the temptation to do more. All of your training is in the bank
Rest
Taper week and RACE!
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
Rest
30 minutes easy
Rest
10 - 15 minutes super slow in race kit and shoes
Super slow!
Half marathon race!
The big one! Enjoy your event!
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
5 miles easy
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
Strength and conditioning
A 30 minute session to include arms, legs and core
5 miles comfortable
Rest
6 miles steady
8 miles easy
Nice and easy as you build on this distance for the long run
5 miles easy
Active recovery from your long run
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
Strength and conditioning - as per week 1
6 miles comfortable
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
Rest
9 miles easy
Distance progression from week 1
5 miles easy
Warm-up then, 10 minutes at threshold effort / 3 minutes recovery + 6 x 30 second hills / jog back recovery. Cool-down
Strength and Conditioning - Run 1 mile before and 1 mile after session
6 miles comfortable
Warm-up then, Fartlek session: 5 x ½ mile easy ½ mile at threshold effort. Cool-down
Rest
10 miles easy
Build the distance of the long run
Rest
Recovery week followed by a race at the end
Warm-up, 6 x 600 m (1 minute jog / walk recovery between sets). Cool-down
Keep the pace controlled
Strength and conditioning
5 miles steady off road if possible
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
2 miles easy
A shake out jog before tomorrow's race
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
4 miles easy
Start very slowly as your legs may be sore from your hard effort last week
5 miles easy
Still recovering
Strength and Conditioning - Run 1 mile before and 1 mile after session
Warm-up, 6 x 1200 m / 2 minutes jog recovery, cool-down
6 miles easy
Rest
11 miles comfortable
Keep the pace relaxed
5 miles easy
Warm-up then, 1 mile at threshold effort / 3 minutes jog recovery + 6 x 800 m / 2 minutes jog recovery. Cool-down
Strength and Conditioning - Run 1 mile before and 1 mile after session
6 miles steady
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
Rest
11 miles steady
Consolidation of last week's long run
5 miles easy
Warm-up then, 12 x 400m (1 minute jog / walk recovery between sets). Cool-down
Strength and Conditioning – Run 1 mile before and 1 mile after session
6 miles steady
6 miles progression run: 2 miles easy / 2 miles steady / 2 miles at threshold effort
Rest
12 miles comfortable
Keep the pace relaxed and take a drink with you if you need
Rest
Recovery week followed by a race at the end
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!
Strength and Conditioning
5 miles steady off road if possible
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
2 mile easy jog
Race 10 miles or 10 miles time trial
Mini target
4 miles easy
Make sure this is an easy recovery run after your hard effort last week
5 miles easy
Strength and Conditioning - Run 1 mile before and 1 mile after session
Warm-up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down
6 miles easy
Make sure this is an easy recovery run after your longer session.
Rest
12 miles steady
Keep the pace relaxed
5 miles easy
Warm-up, then 8 x 1000 m / 2 minutes jog recovery, cool-down
Progression from Week 2 with 2 extra efforts
Strength and Conditioning - Run 1 mile before and 1 mile after session
4 miles easy
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
Rest
13 miles steady
Longest run so far! Keep the pace relaxed
5 miles easy
Make sure this is a recovery run after your long run
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
Strength and Conditioning – Run 1 mile before and 1 mile after session
6 miles steady
7 miles steady
Rest
13 miles steady
Rest
Recovery week
Warm-up, 6 x 600 m (1 minute jog / walk recovery between sets). Cool-down
Keep the pace controlled
Strength and Conditioning
5 miles steady off road
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
3 miles easy
10 miles
Reduced distance long run to allow recovery and adaptation
5 miles easy
Warm-up, then 5 x (800 m / 90 seconds recovery / 400 m) 90 seconds recovery. Cool-down
Strength and Conditioning - Run 1 mile before and 1 mile after session
5 miles easy / comfortable
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
Rest
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
5 miles easy
Warm up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down
Compare your times to Week 9
Strength and Conditioning - Run 1 mile before and 1 mile after session
5 miles easy
6 miles progression run: 2 miles easy / 2 miles steady / 2 miles at threshold effort
Rest
14 - 15 miles easy
Last long run! Keep the pace relaxed
5 miles easy
Start of taper
5 miles steady
Strength and Conditioning – Run 1 mile before and 1 mile after session
Warm-up then, 4 x 2 km at threshold effort / 2 ½ minute jog recoveries. Cool-down
Rest
4 miles easy
7 miles comfortable with 20 minutes brisk in the middle
Avoid the temptation to do more. All of your training is in the bank!
Rest
Race week!
1 mile warm-up, 2 miles at half marathon pace, 1 mile cool-down
4 miles easy
4 miles steady
Rest
3 mile jog
Race Day!
Start at a comfortable pace, you will be tired at 10 miles, but able to hold pace for final 3 miles