|
Beginners Half
Marathon Training Schedule
This schedule is suitable for a
beginner who aims to run a half marathon in just
under 2h 30min. If you find the schedule
difficult it may be better to adopt a more
gradual schedule, or move onto the 10k schedule.
NB As a guide, 11min 20sec per mile pace will
result in a 2h 28min half marathon. Please
remember to consult your GP before embarking on
any training schedule.
Start Date: Tuesday 9th March 2010
Weeks to go: 12
The first week ends with a 10k at
an easy run/walk. In week 4 your goal will be
to repeat this at a significantly faster pace
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 9/3 |
Slow run/walk |
3Miles |
12:00 |
approx 40 mins |
|
Thu 11/3 |
Faster run/walk |
2Miles |
11:00 |
approx 25 mins |
|
Sun 14/3 |
Easy run/walk
|
6.2Miles ( 10k) |
13:00 |
approx 80 mins |
|
Total |
|
11Miles |
|
2hrs 20mins |
Weeks to go: 11
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 16/3 |
Slow run/walk |
4Miles |
12:00 |
approx 50 mins |
|
Thu 18/3 |
Faster run/walk |
3Miles |
11:00 |
approx 35 mins |
|
Sun 21/3 |
Easy run/walk
|
6Miles |
12:30 |
approx 75 mins |
|
Total |
|
13Miles |
|
2hrs 40mins |
Weeks to go: 10
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 23/3 |
Slow run/walk |
5Miles
|
12:00 |
approx 60 mins |
|
Thu 25/3 |
Faster run/walk |
4Miles |
11:00 |
approx 44 mins |
|
Sun 28/3 |
Easy run/walk
|
7Miles |
12:30 |
approx 90 mins |
|
Total |
|
16Miles |
|
3hrs 15mins |
Weeks to go: 9
At the end this week, you can test yourself over
10k (6.2M). This should be run quicker than the
10K in Week One and certainly inside your goal
half-marathon pace.
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 30/3 |
Slow run/walk |
4Miles |
12:00 |
approx 48 mins |
|
Thu 1/5 |
Faster run/walk |
3Miles |
11:00 |
approx 33 mins |
|
Sun 4/5 |
Test run 10k |
6.2Miles (10K) (plus 1Mile warm-up/1Mile
cool-down) |
11:00 |
target: 68:00 (plus 25-min jog) |
|
Total |
|
15Miles |
|
2hrs 55mins |
Weeks to go: 8
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 6/4 |
Slow run/walk |
5Miles |
12:00 |
approx 60 mins |
|
Thu 8/4 |
Faster run/walk |
4Miles |
11:00 |
approx 44 mins |
|
Sun 11/4 |
Easy run/walk
|
8Miles |
12:30 |
approx 1hr 40 |
|
Total |
|
17Miles |
|
3hrs 25mins |
Weeks to go:
7
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 13/4 |
Slow run/walk |
5Miles |
12:00 |
approx 60 mins |
|
Thu 15/4 |
Faster run/walk |
5Miles |
11:00 |
approx 55 mins |
|
Sun 18/4 |
Easy run/walk
|
9Miles |
12:30 |
approx 1hr 55 |
|
Total |
|
19Miles |
|
3hrs 50mins |
Weeks to go: 6
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 20/4 |
Slow run/walk |
5Miles |
12:00 |
approx 60 mins |
|
Thu 22/4 |
Faster run/walk |
3Miles |
10:30 |
approx 32 mins |
|
Sun 25/4 |
Easy run/walk
|
10Miles |
12:30 |
approx 2hrs 5 |
|
Total |
|
18Miles |
|
3hrs 35mins |
Weeks to go: 5
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 27/4 |
Slow run/walk |
5Miles |
12:00 |
approx 60 mins |
|
Thu 29/4 |
Faster run/walk |
4Miles |
10:30 |
approx 42 mins |
|
Sun 2/5 |
Easy run/walk
|
11Miles |
12:30 |
approx 2hrs 20 |
|
Total |
|
21Miles |
|
4hrs |
Weeks to go: 4
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 4/5 |
Slow run/walk |
4Miles |
12:00 |
approx 48 mins |
|
Thu 6/5 |
Faster run/walk |
5Miles |
11:00 |
approx 55 mins |
|
Sun 9/5 |
Easy run/walk
|
12Miles |
12:30 |
approx 2hrs 30 |
|
Total |
|
21Miles |
|
4hrs 15mins |
Weeks to go: 3
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 11/5 |
Slow run/walk |
4Miles |
12:00 |
approx 48 mins |
|
Thu 13/5 |
Faster run/walk |
5Miles |
10:30 |
approx 53 mins |
|
Sun 16/5 |
Easy run/walk
|
13Miles |
12:30 |
approx 2hrs 40 |
|
Total |
|
22Miles |
|
4hrs 20mins |
Weeks to go: 2
This Week’s Target
For this week’s 10k a flat-out effort is
suggested. As long as you take it easy after
the 10K, the effort will enhance your
half-marathon prospects the following week.
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 18/5 |
Slow run/walk |
4Miles |
12:00 |
approx 48 mins |
|
Thu 20/5 |
Faster run/walk |
6Miles |
11:00 |
approx 66 mins |
|
Sun 23/5
|
Test 10k Race |
6.2Miles (10K)
(plus 1Mile warm-up/1Mile cool-down) |
10:30 |
target: 65 mins
(plus 25-min jog) |
|
Total |
|
18Miles |
|
3hrs 25mins |
Weeks to go: 1
|
Day |
Session |
Distance |
Pace min/mile |
Time |
|
Tue 25/5 |
Slow run/walk |
3Miles |
12:00 |
approx 36 mins |
|
Thu 27/5 |
Faster run/walk |
3Miles |
11:30 |
approx 35 mins |
|
Sun 30/5 |
1/2M Race |
(plus 1Mile
warm-up/1Mile cool-down) |
11:20 |
target: 2:28:30
(plus 25-min jog) |
|
Total |
|
21Miles |
|
4hrs 5mins |
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