12-week beginner half-marathon training plan


by Sam Murphy

Schedule key

Start all hill and speed sessions with 15 mins easy running and end with 5 mins easy

GHMP: Goal half-marathon pace

Challenging: A pace that’s on the edge of your comfort zone. An effort of 8 out of 10

Negative split: Running the second half of the distance quicker than you ran the first


12-WEEK BEGINNER HALF-MARATHON TRAINING PLAN


WEEK 1

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 4 x 6 mins challenging, with 2-min recovery jog in between each

Friday: Rest

Saturday: Cross-train/easy run 30 mins

Sunday: Long run 6-7 miles easy


WEEK 2

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 6 x 20-30 sec hills with walk/jog recovery

Friday: Rest

Saturday: 45 mins easy

Sunday: Cycle, swim, walk or cross-trainer easy 60 mins


WEEK 3

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 4 x 7 mins challenging with 2-min recovery jog between each

Friday: Rest

Saturday: Cross-train/easy run 30 mins

Sunday: Long run 7-8 miles easy


WEEK 4

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 8 x 20-30 sec hills with walk/jog recovery

Friday: Rest

Saturday: Cross-train/easy run 30 mins

Sunday: Long run 8-9 miles easy


WEEK 5

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 3 x 10 mins challenging with 2-min recovery jog between each

Friday: Rest/cross-train

Saturday: Rest/cross-train or Parkrun

Sunday: 10K race (or rest if you did a Parkrun)


WEEK 6

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 2 x 2 miles at GHMP

Friday: Rest

Saturday: Cross-train/easy run 35 mins

Sunday: Long run 9-10 miles with negative split


WEEK 7

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 6 x 800m at 10K pace, with 90 secs rest between each

Friday: Rest

Saturday: 1 min easy, 3 miles at GHMP, 1 min easy

Sunday: Cycle, swim, walk or cross-trainer easy 60 mins


WEEK 8

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 3 x 1 mile 10 secs slower than 10K pace, with 2-min rest between each

Friday: Rest

Saturday: 45 mins easy

Sunday: Long run 10-11 miles, with last 2 at GHMP


WEEK 9

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 3 x 2 miles at GHMP with 4 mins easy

Friday: Rest

Saturday: 8 x 20-30 sec hills with walk/jog recovery or Parkrun

Sunday: Long run 6-7 miles easy


WEEK 10

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 4 x 1 mile 10 secs slower than 10K pace, with 2-min rest inbetween each

Friday: Rest

Saturday: Cross-train/easy run 40 mins

Sunday: Long run 11 miles, with last 3 at GHMP


WEEK 11

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 1 min easy, 5 miles GHMP, 1 min easy

Friday: Rest

Saturday: 4 x 800m at 5K pace with equal jog between each

Sunday: Long run 7 miles easy


WEEK 12

Monday: Rest

Tuesday: 30 mins easy

Wednesday: Rest

Thursday: 40 mins easy, with 4 x 30 second surges of speed

Friday: Rest

Saturday: 20 mins easy

Sunday: Race day!


Previous article
12-week improver half-marathon training plan
Next article
16-week 50-mile ultra-marathon training schedule

 
TwitterStumbleUponFacebookDiggRedditGoogle


Discuss this article

We'd love you to add a comment! Please login or take half a minute to register as a free member

RW competitions