Half Marathon Training Schedule

RunningThis is an example of a half marathon training schedule. It is an sixteen (16) week schedule and if you follow it you should be able to complete a half marathon without any difficulty (yeah right!).

As with most runs the training is often more difficult than the actual run, so make sure you do the training!

Week

Sun

Mon

Tue

Wed

Thu

Fri

Sat

Weekly

1

Off

4km

3km

3km

Off

3km

13

2

7km

Off

4km

3km

4km

Off

3km

21

3

7km

Off

3km

4km

3km

Off

4km

21

4

9km

Off

4km

4km

3km

Off

3km

23

5

9km

Off

5km

5km

4km

Off

3km

26

6

10km

Off

3 Hills

4km

5km

Off

3km

28+3 Hills

7

10km

Off

4 Hills

4km

5km

Off

4km

27+4 Hills

8

12km

Off

5 Hills

4km

6km

Off

4km

26+5 Hills

9

14km

Off

6 Hills

4km

6km

Off

5km

29+6 Hills

10

16km

Off

7 Hills

5km

7km

Off

5km

33+7 Hills

11

16km

Off

8 Hills

5km

7km

Off

6km

34+8 Hills

12

12km

Off

9 Hills

5km

8km

Off

6km

31+9 Hills

13

18km

Off

2 Intervals

6km

8km

Off

6km

38+2 intervals

14

18km

Off

3 Intervals

6km

8km

Off

6km

38+3 intervals

15

20km

Off

4 Intervals

6km

8km

Off

6km

40+4 intervals

16

6km

Off

6km

6km

Off

Off

3km

21

17

Race Day
21km

Rest and Recovery

Useful Tools:Check out these useful tools to help you calculate your training pace and plan your running schedule.