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Half Marathon Training

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Our twelve-week training programme below will enable you to complete your first half marathon (12.3miles). Make sure you are able to run for 30mins continously before undertaking this programme. If you are unable to, see our beginners training programme. 

Week 1
Goal: to try and complete a run over 2 miles.

 Tuesday  Run for 1.5 miles
 Wednesday  Easy running 
 Friday  30mins easy run 
 Sunday  Run for 3 miles 


 

 

Week 2
Goal: Complete a run for 40mins

 Tuesday  30 mins easy run
 Wednesday  35 mins tempo run
 Friday  30 min easy run
 Sunday  40 mins long run





 

Week 3
Goal: to try and complete a run over 5 miles.

 Tuesday  30 mins easy run
 Wednesday  40 mins tempo run
 Friday  30 mins easy run
 Sunday  Run for 5 miles 




 


Week 4

Goal: complete a run for 60 mins

 Tuesday  40 mins easy run
 Wednesday  50 mins tempo run
 Friday  30 mins interval running
 Sunday  Long run 60mins 



 

Week 5
Goal: to increase your distance 7 miles.

 Tuesday  50 mins easy run
 Wednesday  30 mins tempo run
 Friday  40 mins interval running
 Sunday  Run for 7 miles 



 

Week 6
Goal: to increase your distance 8 miles.

 Tuesday  40 mins easy run
 Wednesday  50 mins tempo run
 Friday  30 mins interval running
 Sunday  Run for 8 miles 



 

Week 7
Goal: complete a run for 60 mins

 Tuesday  40 mins easy run
 Wednesday  40 mins tempo run
 Friday  50 mins interval running
 Sunday  Long run 60 mins



 

Week 8
Goal: to increase your distance 10 miles.

 Tuesday  40 mins easy run
 Wednesday  40 mins tempo run
 Friday  40 mins interval running
 Sunday  Run for 10 miles

 

 


Week 9
Goal: maintain fitness

 Tuesday  40 mins easy run
 Wednesday  50 mins tempo run
 Friday  50 mins interval running
 Sunday  Run for 7 miles




 

Week 10
Goal: to increase distance to 12 miles

 Tuesday  40 mins easy run
 Wednesday  40 mins tempo run
 Friday  40 mins interval running
 Sunday  Run for 12 miles




 

Week 11
Goal: run 6 miles at race pace

 Tuesday  40 mins easy run
 Wednesday  40 mins tempo run
 Friday  40 mins interval running
 Sunday  Run for 6 miles at race pace




 

Week 12
Goal: maintain fitness and add some speed work.

 Tuesday  40 mins easy run
 Wednesday  40 mins tempo run
 Friday  20 mins interval running
 Sunday  Run half marathon