14 Week Beginner Half Marathon Training Plan
Start this plan if you can already run for 20 to 30 minutes continuously.
Training for a half marathon needs to see you build up some regular running miles. Former elite athlete, Martin Yelling, suggests a routine to get you ready to run 13.1miles in just 14 weeks.
Your training should be progressive and balanced so you don’t feel too tired. These are the different aspects of a balanced training programme:
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 week beginner plan
- 14 weeks to go
M:
T: 30 mins brisk walk
W:
T: 30 mins brisk walk
F:
S: 10mins walk, 20 mins easy run, 10mins walk
S:
- 13 weeks to go
M:
T: (10 mins easy run, 10 mins walk) x 2
W:
T: 30 mins brisk walk
F:
S: 10mins walk, 20 mins easy run, 10mins walk
S:
- 12 weeks to go
M:
T: 30 mins easy running
W:
T: 5 mins easy run then (3 mins brisk run, 3 mins easy run/walk) x 3. Then 5 mins easy run.
F:
S: 40 mins easy run.
S:
- 11 weeks to go
M:
T: 35 mins easy running
W:
T: 5 mins easy run then (4 mins fast run, 3 mins easy run/walk) x 4. Then 5 mins easy run.
F:
S: 45 mins easy run.
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 run
W:
T: 5 mins easy run then (2 min fast run, 2 min easy run) x 6. Then 5 mins easy run.
F:
S: 65 mins easy run.
S:
- 7 weeks to go
M:
T: 40 mins easy run
W:
T: 5 mins easy run then 20 min tempo run (quicker than normal but not really hard). Then 5 mins easy run.
F:
S: 75 mins easy run.
S:
- 6 weeks to go
M:
T: 45 mins easy run
W:
T: 5 mins easy run then (6 min tempo run, 3 min easy run) x 4. Then 5 mins easy run.
F:
S: 1hr 30 mins easy run. (walk every 30 minutes if you need to).
S:
- 5 weeks to go
M:
T: 30 mins easy run
W:
T: 30 mins easy run
F:
S: Race a 10k this weekend or do a 30 min tempo run.
S:
- 4 weeks to go
M:
T: 45 mins easy run
W:
T: 10 mins easy then (3 min steady, 1 min faster, 2 min jog) x 4 . Then 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 run
W:
T: 10 min easy run, then (2 min fast run, 2 min very easy run) x 8. Then 10 min easy run.
F:
S: 90 mins easy running.
S:
- 2 weeks to go
M:
T: 20 mins easy run
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
M: 30 mins easy run
T: rest
W: 20 mins easy run
T: rest
F: 10 mins easy running.
S: rest
S: Race Day. Good Luck!
