14
 week 
beginner half marathon training plan

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 week 
beginner half marathon training plan

 

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Training 
for
 a 
half 
marathon 
needs
 to
 see
 you 
build 
up 
some 
regular 
running 
miles.

 Start 
this 
plan 
if 
you 
can 
already 
run 
for 
20
 to 
30 minutes
 continuously.

  Your training should 
be 
progressive
 and 
balanced 
so 
you 
don’t
 feel 
too 
tired. 
Monday
 is 
a 
day 
for
 rest
 or 
active 
recovery.
 
For
 example, 
going 
to 
the 
gym
 or 
for 
a 
swim
 or 
cycle.

 Tuesday 
is 
a 
day
 for 
fast 
intervals,
 Thursday 
is 
a 
mixed 
day 
for 
developing 
your 
race
 endurance 
and 
the
 weekend
 is 
for
 building 
your
 strength
 and
 stamina.

Wednesday
 and 
Friday 
are 
rest 
days
 and 
Sat
 (or
 Sun) 
is
 an 
active
 recovery or 
rest
 day.
 Change
 the
 days to 
fit
 your
 lifestyle 
if
 preferred 
but
 always
 ensure
 a
 balanced
running
 week.

Walk: run


This 
is 
a 
strategy 
for
 many
 new
 runners 
and 
involves 
breaking 
up 
the 
race 
into
 periods
 of
 running 
then 
walking.
 
For 
example, 
8min 
run
–
2min
 walk 
repeated.

Easy 
or 
recovery 
runs During
 an 
easy
 run
 you
 should
 feel
 relaxed.
 You 
should
 be 
breathing
 comfortably
 and 
be
 capable 
of
 holding
 a 
conversation 
throughout
 the
run. 
If 
you’re
 a
 new/novice
 runner then 
you’ll
 probably
 be
 questioning 
whether 
any 
runs 
feel 
easy 
and 
holding 
a
 conversation 
may 
feel 
impossible. 

Slow
down,
walk 
if
necessary
 and
 control 
your
 effort.

Steady 
runs
 These 
are 
the 
bread 
and 
butter 
of 
your 
training, 
the 
‘miles 
in 
the 
bank’. 

Steady 
runs
 build 
the 
aerobic 
base 
that
 acts 
as 
the 
foundation 
for 
the 
rest 
of 
your
training.

 Conversations
 are 
still 
possible 
at 
this 
pace 
but 
in 
sentences 
rather
 than 
long 
gossip.

Threshold
 or 
tempo
 runs
 Running 
at 
‘threshold’
 pace 
is 
about 
running 
under
‘controlled 
discomfort’ 
and
 is
 great 
for
 improving 
your 
running 
economy.
 You 
will
 find
 them
 slightly 
uncomfortable
 and 
they’ll 
require
 concentration 
but 
they 
are 
well 
worth
 the 
effort. 
You’ll 
only 
be
 capable 
of 
uttering 
a 
four 
or 
five
 words 
as 
you 
run.

As 
you 
get 
fitter 
and
 more
 experienced 
you’ll 
learn
 how 
to 
find 
your 
own
 ‘threshold’ 
pace 
and 
this 
will 
change
 the 
fitter, stronger 
and 
faster 
you 
get.

 

14
 weeks 
to 
go:

 

M
T 30 mins 
brisk 
walk
W
T 30 mins
 brisk
walk
F
S 10 mins 
walk, 
20 mins 
easy,
 10 mins 
walk. 

=
40 mins
S

 

13 
weeks to 
go:

 

M
T (10 mins 
easy 
run, 
10 mins 
walk) 
x
2 
=
 40 mins
W
T 10 min 
walk, 15 min 
easy 
run, 
10 min 
walk 
= 
35 mins
F
S 5 
min 
brisk
 walk,
 25 min 
easy
 run,
 5 min 
brisk
 walk,
 5 min
 easy 
walk.
 =40mins
S

 

12 weeks
 to 
go:

 

M
T 30 mins
 easy
 running
W
T 5 min 
easy 
run, (3 min
brisk 
run,
 3 min 
easy 
run 
or 
walk.) 

Repeat 
3 x 

5 min
 easy
 run
F
S 40 mins 
easy 
run
S

 

11
 weeks 
to 
go:

 

M
T 35 mins 
easy 
run
W
T 5 min
 easy 
run, 
(4 min
 fast 
run, 
3 min 
easy 
run/walk)
 Repeat 
4 x 

5 min
 easy run.
F
S 45 mins 
easy 
running
S

 

10
 weeks
 to
 go:

 

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

 

9
 weeks 
to 
go:

 

M
T 45 mins 
easy 
run
W
T 30 mins 
easy 
run
F
S 55 mins 
easy 
run
S

 

8
 weeks 
to go:

 

M
T 40 mins
 easy
 running
W
T 5 min
 easy
 run 
(2 min 
fast
 run, 
2 min
easy
 run)
 Repeat
 6 x 
5 min
 easy 
run
F
S 65 mins
 easy running
S

 

7
 weeks 
to 
go:

 

M
T 40 mins
 easy 
running
W
T 5 min
 easy
 run.

 20 min
 ‘tempo’ 
run
 (quicker 
than
 normal
–
 but 
not 
really 
 hard),
 5 
min 
easy 
run.
F
S 75 mins 
easy 
running
S

 

6
 weeks 
to 
go:

 

M
T 45 mins 
easy 
running
W
T 5 min
 easy 
run 
(6 min 
tempo 
run,
 3 min
 easy 
run) 
Repeat 
4 x 

5 min 
easy 
run.
F
S 1
 hour 
30 
mins 
easy 
running. 
(walk 
every 
30 mins 
if 
you 
need
 to)
S

 

5 weeks 
to 
go:  A 
lighter 
week 
or 
race 
week.

 

M
T 30 mins 
easy 
running
W
T 30 mins 
easy 
running
F
S Race
 a 
10k 
this 
weekend
 or
 do 
a 
30 mins 
tempo 
run.
S

 

4 weeks 
to 
go: 

 

M
T 45 mins 
easy
W
T 10 mins
 easy 
(3
 min 
steady, 
1 min 
faster, 
2 min 
jog)
 x
 4 10 mins 
easy
F
S 1 
hour 
50 mins 
easy 
running, 
(take 
walk 
break
 if
 you 
need 
too.)
S

 

3 weeks 
to 
go: 

 

M
T 50 mins 
easy 
running
W
T 10 min
 easy 
run, (2 min
 fast 
run, 
2 min
 very 
easy 
run) 
Repeat 
8 x 

10 min
 easy
run.
F
S 90 mins 
easy 
running
S

 

2 weeks
 to 
go:  A 
lighter 
training
 load

 

M
T 20 mins 
easy
W
T 10 mins 
easy 
running, 
25 mins 
at 
your 
half 
marathon
 pace 
10 mins 
easy
 running
F
S 50 mins 
easy 
running
S

 

1
 week 
to 
go:
 
An 
easy 
run 
week 
to
 put 
the 
energy
 back 
in to
 your 
body.

 

M 30 mins
 easy 
run
T Rest
W 20 mins 
easy 
run
T Rest
F 10 mins 
easy 
run
S Rest
S Race
 day ‐
 Good
 luck.