8 WEEK Half Marathon Training Schedule
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Beginner
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This schedule assume individuals have either been following previous 5k and 10k training plans or at least have a reasonable base of steady running.
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WEEK ONE - |
| Sunday |
40 minutes run |
| Monday |
Rest day |
| Tuesday |
8 x 400m (track or grass) at 3 km pace, lap jog recovery |
| Wednesday |
Easy 5 miles |
| Thursday |
40 minutes run |
| Friday |
Rest day |
| Saturday |
5 miles at steady pace |
WEEK TWO - |
| Sunday |
45 minutes run |
| Monday |
3 miles easy |
| Tuesday |
10 x 400m (track or grass) at 3 km pace, lap jog recovery |
| Wednesday |
Rest |
| Thursday |
50 minutes run |
| Friday |
Rest day |
| Saturday |
Hour bike |
WEEK THREE - |
| Sunday |
Hour run |
| Monday |
3 miles easy |
| Tuesday |
6 x 600m (track or grass) at 5 km pace, lap jog recovery |
| Wednesday |
6 miles very easy run off-road |
| Thursday |
Rest |
| Friday |
Easy 3 miles |
| Saturday |
10km race |
WEEK FOUR - |
| Sunday |
30 minutes easy |
| Monday |
6 miles steady run off-road |
| Tuesday |
5 x 800m (track or grass) at 5 km pace, lap jog recovery |
| Wednesday |
45 minutes |
| Thursday |
Rest day |
| Friday |
3 x 1 mile grass |
| Saturday |
8 miles run easy |
WEEK FIVE - |
| Sunday |
8 miles run good pace |
| Monday |
Rest day |
| Tuesday |
6 x 800m (track or grass) at 5 km pace, lap jog recovery |
| Wednesday |
30 mins run woods or parkland |
| Thursday |
12 laps track easy running accelerating down each straight |
| Friday |
Rest day |
| Saturday |
Race |
WEEK SIX - |
| Sunday |
5 miles easy running |
| Monday |
8 miles very easy run off-road |
| Tuesday |
6 x 800 (5km pace) + 4 x 200m (at 800m pace) |
| Wednesday |
3 mile run |
| Thursday |
12 laps track easy running, accelerating down each straight |
| Friday |
Rest day |
| Saturday |
10 miles steady |
WEEK SEVEN - |
| Sunday |
5 miles very easy running AM; 2 miles at 10 miles pace PM |
| Monday |
3 miles very easy run off-road |
| Tuesday |
8 x 800 (5km pace) + 4 x 400 (at 1500m pace) + 2 x 200m (at 800m pace) |
| Wednesday |
3 mile run + 30 mins swim |
| Thursday |
1 mile road or grass + 12 laps track easy running, accelerating down each straight + 1 mile road or grass |
| Friday |
Rest day |
| Saturday |
12-15 miles in woods or parkland – with company if possible |
WEEK EIGHT - |
| Sunday |
3 miles steady |
| Monday |
5 miles good pace |
| Tuesday |
3 mile run |
| Wednesday |
1 mile road or grass + 12 laps track easy running, accelerating down each straight + 1 mile road or grass |
| Thursday |
5 miles jogging |
| Friday |
3 miles jogging |
| Saturday |
Rest day |
| Sunday |
Race day |
Egle