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.