The Half Marathon Plan

Each week you will build up your distance, pace and your body strength in your cross training sessions.

I have outlined a six week program with what is required in each week in a lead up to the event. As everyone has different workloads and commitments; be it family or work locations please adjust the table below to fit each session and rest day in.

Session types:
Easy run: jog/run at a pace that you feel puffy but comfortable
Efforts: run hard for that time and then ease off for recovery. Then repeat again (aim for same distance covered)
Hills: obvious – run up hills as best you can.
Race pace: run at a pace that you intend to do on your race day. Work out your time and convert back to minutes per KM..eg: Half marathon run to be completed in 1:45minutes = 5 minutes per km (around about), if you want to achieve your first half marathon within this time aim to run one km in 6 minutes or under. For your first half marathon I think you should expect a time around 2 hours to be fair to yourself, so therefore you will lengthen your 1km pace to 5.30/5.45minutes per km
Cross train: training session can be cycling, swimming, HIIT etc
Strength: weight training
Stretch: Yoga class or a variety of stretches for at least 15-20 mins

WK Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Easy run 6km Rest day Efforts: 5 mins warm up 5×1 min,2×3 mins

5 mins cool down

Easy run 6km Strength Easy run 8km

stretch

Rest day
2 Easy run 8km Strength Rest Day Hills:5mins warm up

20 mins on

5 mins cool down

Cross train Easy run 10km

Stretches

Rest day
3 Efforts:5 mins warm up

10x1min, 3x3mins

5 mins cool down

Cross train Easy Run 8km Rest day Hills:5 mins warm up

30 mins on

10 mins cool down

Easy run 14km Rest day

Stretches

4 Easy run 10km Rest day Race pace for 25mins, then easy 35 minutes Strength Cross train Easy run 18km Rest Day

Stretches

5 Efforts:5 min warm up

10x1min efforts, 5x3mins

5 mins cool down

Cross train Easy run 10km Rest day Strength Race pace for 30mins, then easy 45mins Rest Day

stretches

6 Hills:5 mins warm up

25 mins on

15mins easy & cool down

Strength

Light session

Easy run 14km Walk or Yoga Easy 5km Rest day

Stretch/walk

RACE DAY