HALF MARATHON TRAINING PLANS

Beginners 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Jog 25 mins
REST
Jog 15 mins, Run 15, Jog 15, Run 15, Walk 5, Jog 10, Run 5, Jog 15
Jog 25 mins
Jog 70 mins, Walk 5, Jog 10
REST
Jog 10 mins, Run 20, Walk 10, Jog 25, Run 10, Walk 3, Jog 25
2
Jog 30 mins
REST
Jog 10 mins, Run 10, Jog 15, Walk 5, Jog 10, Jog 10, Run 5, Jog 15
Jog 25 mins
Jog 15 mins, Run 10, Jog 45
REST
Jog 5 mins, Run 15, Walk 3, Run 5, Walk 3, Jog 60
3
Jog 25 mins
REST
Jog 10 mins, Run 10, Jog 15, Run 10, Jog 20, Run 10, Walk 3, Jog 25
Jog 25 mins
Jog 15 mins, Run 10, Jog 45
REST
Jog 25 mins, Run 10, Jog 25, Run 5, Jog 35, Run 10, Jog 30, Run 5, Walk 3, Jog 20
4
Jog 15 mins, Walk 5, Jog 10 Jog 60 mins, or REST if tired Jog 10 mins, Run 10, Jog 30 REST Jog 15 mins REST RACE 10k
5
REST Jog 30 mins, or REST if tired Jog 45 mins Jog 30 mins Jog 60 mins REST Jog 70 mins
6
Jog 30 mins, Walk 5, Run 10, Jog 10 REST Jog 10 mins, Run 15, Jog 20, Run 10, Jog 20 Jog 30 mins Jog 10 mins, Run 10, Jog 30, Run 15, Jog 45 REST Jog 80 mins
7
Jog 15 mins REST Jog 15 mins, Or REST if tired Jog 10 mins, Run 10, Jog 40, Walk 10, Jog 5, Run 5, Jog 10 Jog 20 mins Jog 10 mins, Walk 10 Jog 20 mins, Run 10, Walk 5, Repeat x 3
8 

 

Jog 20 mins Jog 40 mins Or REST if tired Jog 20 mins, Run 15, Walk 10, Run 20, Jog 15, Run 15, Walk 5, Jog 10 Jog 20 mins, Walk 10 REST REST RACE – HALF MARATHON