Half Marathon Training Schedule
This 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 | Rest and Recovery | ||||||
Useful Tools:Check out these useful tools to help you calculate your training pace and plan your running schedule.