HALF MARATHON TRAINING PLANS

Beginners  12 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Stretch & Strengthen 3 m run 2 m run or cross 3 m run + srength Rest 30 min cross 4 m run
2
Stretch & Strengthen 3 m run 2 m run or cross 3 m run + srength Rest 30 min cross 4 m run
3
Stretch & Strengthen 3.5 m run 2 m run or cross 3.5 m run + srength Rest 40 min cross 5 m run
4
Stretch & Strengthen 3.5 m run 2 m run or cross 3.5 m run + srength Rest 40 min cross 5 m run
5
Stretch & Strengthen 4 m run 2 m run or cross 4 m run + srength Rest 40 min cross 6 m run
6
Stretch & Strengthen 4 m run 2 m run or cross 4 m run + srength Rest or east run Rest 5-K Race
7
Stretch & Strengthen 4.5 m run 3 m run or cross 4.5 m run + srength Rest 50 min cross 7 m run
8
Stretch & Strengthen 4.5 m run 3 m run or cross 4.5 m run Rest 50 min cross 8 m run
9
Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest or easy run Rest 10-K Race
10
Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest 60 min cross 9 m run
11
Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest 60 min cross 10 m run
12
Stretch & Strengthen 4 m run 3 m run or cross 2 m run Rest Rest Half Marathon

JOG means running really slowly

RUN means running comfortably but you can still talk

FARTLEK means alternating your speed during a run