14
 week
 improver half marathon training plan

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 week
 improver half marathon training plan

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You
 should 
do 
the 
improver
 schedule 
if 
you
 plan 
to 
run
 4
 times 
per 
week 
and 
would
 consider 
yourself 
to 
be
 a
 regular 
runner.

Monday 
is 
for 
‘miles 
in 
the 
bank’. 

 Just 
do the 
running.

Tuesday
 is 

for
 quality
 intended
 to
 help 
you
 run
 faster.

Thursday 
is
 for 
building 
your 
tolerance 
to 
race 
pace
 and 
the 
weekend 
for 
developing
 your 
stamina 
to 
go
 the 
distance!

Wednesday
 and
  Sat 
or 
Sun 
are 
‘active
 recovery’ 
days.

Friday 
is 
a 
total 
rest 
day.

Remember,
 if
 it’s 
easier 
for 
your 
own 
situation 
you 
can 
change 
the
 days 
of 
the
 schedule
 around
 to 
best 
fit 
with
 your
 specific 
needs.
 So, 
instead
 of 
running 
Monday,
 Tuesday, 
Thursday
 and 
Saturday, 
you 
might 
run 
Monday,
 Wednesday,
 Friday
 and
 Sunday.
 

The 
type 
of 
running 
should 
stay 
the 
same,
 just 
on 
different 
days 
of 
the
 week.

14
 weeks 
to 
go:

M 5
 mins 
easy
 walk,
 15 mins
 easy
 run, 5 mins
 easy 
walk
T 5 mins
 brisk
 walk ,
20 mins
 easy 
run,
 5 mins 
brisk
 walk
W  
T 25 mins 
easy
 running
F  
S 40 mins
 easy
 running
S  

 

13
 weeks 
to 
go:

M 20 mins
 easy 
run
T 40 mins
 easy
 run
W  
T 30 mins 
easy 
run
F  
S 50 mins
 easy
 run
S  

 

12
 weeks 
to 
go:

M 30 mins
 easy 
run
T 10 mins 
easy 
run,
(2 min 
tempo 
pace,
 2 
mins 
walk/run)
 x
6
 10 mins
 easy
 run
W  
T 5 mins
 easy 
run,
 20 mins
 steady 
run,
 10 mins
 faster,
 5 mins
 easy 
run
F  
S 60 mins 
easy 
run
S  

 

11
 weeks 
to 
go:

M 40 mins
 easy
 running
T 10 min
 easy 
run,
 (3 min
 fast
 run,
2 min 
easy
 run.)

 Repeat 
5 x 10 min easy run
W  
T 5 mins
 easy 
running, 
15 mins
 steady 
run,
 5 mins 
faster 
run,
 10mins 
easy.
F  
S 70 mins
 easy
S  

 

10 weeks 
to 
go:

M 35 mins
 easy
 running
T 10 mins
 easy,
 (4 mins
 tempo
 pace,
 with
 2mins 
jog
 rec)
 x
5 10 mins
 easy 
run
W  
T 5 mins
 easy 
running,
 10 min 
steady
 run,
 10 min 
tempo 
run, 
5 min 
faster 
run,
 10 min 
easy 
run.
F  
S 80 mins 
easy 
running
S  

 

9 weeks 
to 
go:

M 40 mins
 easy 
running
T 10 mins 
easy: 

Hills: 
5 
x 
60 secs 
hills 
tempo, 
with 
a
 jog 
down 
rec. 

10mins
 easy
jog
W  
T 10 mins 
easy 
running, 
(5 mins 
steady,
 5 mins 
tempo, 
2 mins 
jog) 
x
3 
10mins
 easy
F  
S 90 mins 
easy 
running
S  

 

8 weeks 
to 
go: 
Race 
week
 or 
a 
lighter
 training 
week

M 40 mins 
easy
T Rest
W 30 mins easy
T Rest
F 20 mins easy
S Rest
S Race a 10k/5 mile road race

 

7
 weeks
 to 
go:

M  40 mins easy
T 10 mins
 easy 
run.
 
Hills: 

7
 x
 60 secs 
hill, 
jog 
down
 to 
recover .
 10mins 
easy
W  
T 10 mins 
easy. 
(4 
x 
10 mins 
tempo 
running, 
2.5
min
 jog/walk
 rec) 
10 mins
 easy
F  
S 1
 hour 
40 mins 
easy
S  

 

6 weeks
 to 
go:

M 40 mins 
easy 
running
T 10 min 
easy, 
fartlek 
run 
for 
40 min, 
run 
hard 
up 
hills. 

Run 
10 min 
easy.
W  
T 10 min 
easy 
run, 
(5 min 
fast 
run, 
2 min
 easy 
run)
 Repeat 
5 x 10 min 
easy
F  
S 1
 hour 
50 mins 
easy
S  

 

5 weeks
 to 
go: Low intensity week

M 30 mins
 easy 
running
T 60 mins
 easy running
W  
T 40 mins
 easy 
running
F  
S 2
 hours 
easy
 running ‐ 
time
 on
 feet.
S  

 

4 weeks
 to 
go:

M 40 mins 
easy 
running
T Jog 
15 min
 easy, 
(3 min 
fast 
run, 
1 min 
easy 
run,
 2 min 
fast 
run, 
1 min 
easy
 run,
 1 min 
fast 
run,
 1 min 
easy 
run) 
Repeat 
2 x  

15 min 
easy 
run.
W  
T 10 min 
easy 
run 
40 min 
at 
‘tempo’ 
pace, 
run
 10 min 
easy
F  
S 90 mins
 (30 min s
easy, 
30 min s
at
 your
 half
 marathon 
pace, 
30 mins
 easy)
S  

 

3 weeks
 to 
go:

M 30 mins
 easy
 run
T 10 min 
easy,
 (6 min 
fast 
run, 
2 min 
easy 
run) 
Repeat 
4 x 
10 min 
easy 
run
W  
T 40 mins 
steady 
run
F  
S 90 mins
 easy 
running
S  

 

2 weeks
 to 
go:

M 20 mins 
easy 
running
T Run 
10m in 
easy. 

(3 min
 fast 
run, 
2 min 
easy 
run)
 
Repeat 
3 x
Walk 
5 min
 brisk.

(3 min 
hard 
run, 
2min 
easy 
run)
 
Repeat
2x
10 min
 easy 
run.
W  
T Run 
5min 
easy. 
Run 
20m in 
at 
half marathon
 race 
pace, 
run 
10 min 
easy.
F  
S 1 
hour 
easy 
running
S  

 

1
 week 
to 
go: 
A 
light
 week 
to 
make 
sure 
you 
feel 
energized
 on
 the 
start 
line

M Rest
T Jog
 10 min
 easy, 
(run 
3 min 
at half 
marathon 
race 
pace, 
3 min
easy.)

 Repeat2x.

Jog
 10 min
 easy
W 15 mins 
easy
T Rest
F 10 mins
 easy
S Rest
S Half 
marathon 
race:

 Good
 luck!