YOUR 12-WEEK RACE FOR LIFE
HALF MARATHON BEGINNER
TRAINING PLAN
Training plan
created by
MON
WEEK 1
The goal for this week is to set
a good routine. Ring fence the
training time in your diary and
decide when is best to train.
WEEK 2
Share your goal with family
and friends and see if you can
find others who may want to
train with you.
WEEK 3
You might start to notice
fatigue building. Make sure
you stretch after each run
and focus as hard on your
recovery as you do training.
WEEK 4
If you’re demotivated, use
your Season Pass for a local
Race for Life event! It’s funny
what a race the next day
can do to reinvigorate your
motivation.
WEEK 5
Make this week about healthy
eating! Enjoy a balanced
diet, full of fruit, vegetables
and fibre.
WEEK 6
WED
THUR
FRI
SAT
SUN
Recovery run/walk
Download our Fit in 5
• 18–20 min total
workout and Stretching
Guide online to help support • Aim for 3 min easy run/3
min easy walk and alternate
this training plan and smash
your half marathon in
12 weeks!
Rest
If you haven’t already, set
up your online fundraising
page as soon as possible.
It’s the easiest way to
get sponsorship.
Recovery run/walk
• 18–20 min total
• Aim for 3 min easy run/
3 min easy walk and
alternate
Rest
Check out our Fit in 5
workout online for strength
and conditioning exercises
and aim to complete this at
least once week.
Rest
Consider a Pilates or
Yoga class.
Long run/walk
• 30 min total
• Aim for 5 min run/
5 min brisk walk
Rest
Consider a Pilates or
Yoga class.
Recovery run/walk
• 20 min total
• Aim for 3 min easy run/3
min easy walk and alternate
Rest
Share your training photos
using the selfie stickers
from your pack and use
#RaceforLife
Hilly Route run/walk
• 30 min total
• Aim for 3 min easy run/
3 min easy walk and
alternate
Rest
To find out more about what
to expect on the day, visit
raceforlife.org/ontheday
Rest
Try to find time for Fit in 5.
A strong core will really help
towards the end of your
half marathon.
Long run/walk
• 45 min total
• Aim for 5 min run/
5 min brisk walk
Rest
Consider a Pilates or
Yoga class.
Run/walk
• 30 min total
• 5 min easy run/
5 min easy walk x 3
Get into the routine of
stretching after your run to
help ease the stiffness
you’ll feel tomorrow.
Rest
Aim for 8 hours sleep. Not
possible? Try to get an extra
15–30 min more than normal
every night this week.
Hilly Route run/walk
• 30 min total
• 5 min easy pace run/
5 min brisk walk x 3
Rest
Rest
Consider a Pilates or
Ban smart phones and
Yoga class.
tablets from the bedroom
and avoid caffeine or alcohol
late at night. These will raise
your heart rate, causing you to
sleep less soundly.
Rest
Remember to plan Fit in 5
into your weekly routine. Even
just 45 sec of each exercise
a couple of times a week will
make the difference!
Run/walk
• 30 min total
• 10 min brisk walk/
10 min easy run
• 5 brisk walk/
5 easy pace run
Rest
Got a unique skill? Ask for
donations in exchange for
hair cutting, bicycle repairs or
whatever your skill might be.
Hilly Route
• 40 min total
• Try 5 min run/5 min brisk
walk alternating and
including the hills
Rest
Like our Facebook page at
facebook.com/raceforlife
and follow @raceforlife on
Twitter and Instagram
Rest
Consider a Pilates or Yoga
class and bring some friends
along to keep you company.
Long run/walk
• 60 min total
• Aim for 10 min easy run/
5 min walk and keep
repeating
Rest
Consider a Pilates or
Yoga class.
Run/walk
• 30 min total
• 15 min brisk walk/
15 min easy run
Rest
Make sure you are getting a
good range of vitamin and
minerals to support your body
as it gets stronger.
Hilly Route
• 6–8 min run
• 2 min walk
• Repeat 4 times
Rest
Don’t forget to stretch
immediately after training
when your muscles
are still warm. Find our
Stretching Guide online.
Rest
Consider a Pilates or
Yoga class.
Long run/walk
• 75 min total
• 10 min brisk walk/
5 min easy run and keep
repeating
Run/walk
• 40 min total
• 10 min brisk walk
• 20 min easy run
• 10 min brisk walk
Rest
Mixed effort run
• 30 min total
• 5 min brisk walk
• 5 min easy run
• 5 min uncomfortable
pace run
• Repeat
Rest
Make sure you are checking
your emails. We’re sending
fundraising and training tips
your way.
Rest
You’ve been doing amazing.
Take a break and go do
something fun today to relax!
Long run/walk
• 90 min total
• 10 min easy run/
5 min walk and keep
repeating
Rest
Consider a Pilates or
You’re halfway! Take time to
Yoga class.
appreciate how far you’ve
come then see if you can push
yourself that little bit harder.
TUE
Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)
Long run/walk
• 60 min total
• Aim for 10 min easy run/
5 min walk and keep
repeating
YOUR 12-WEEK RACE FOR LIFE
HALF MARATHON BEGINNER
TRAINING PLAN
Training plan
created by
WEEK 7
Train with others when you
can (clubs, Run England
groups) and schedule in
some 10k events to keep
you motivated.
WEEK 8
Focus on the cause. Stress
can build quickly if you do
not feel you are on top of
your fundraising.
WEEK 9
Consider looking into a
massage this week. It will help
you recover and make these
last few weeks less painful!
WEEK 10
This week sees your longest
run before race day, so make
sure you’re well fueled with
your pre-race breakfast.
WEEK 11
You are really close now,
so look after your body. Eat
healthily and always change
into dry clothes after training.
WEEK 12
This week less is more. Your
focus should be on feeling
fresh for the half marathon.
MON
TUE
WED
THUR
FRI
SAT
SUN
Rest
Don’t let your Fit in 5
exercises slide out of your
routine. They’ll support your
training and be a break from
just running.
Progression run
• 30 min total
• 10 min brisk walk
• 10 min easy run
• 10 min uncomfortable
pace run.
Rest
If you’re coming a long way
to take part in Race for Life
– be sure to book travel and
accommodation for you and
your supporters.
Hilly Route
• 40 min total
• 10 min brisk walk
• 20 min easy run
• 10 min brisk walk
Rest
Rest
Consider a Pilates or
Yoga class.
Long run/walk
• 60 min total
• 15 min easy run/
5 min brisk walk repeated.
Rest
Consider a Pilates or
Yoga class.
Progression run
• 45 min total
• 15 min brisk walk
• 15 easy pace run
• 15 min uncomfortable
pace run.
Rest
Take photos of your running
kit or fundraising activities
and share them online. Then
remind people to donate via
your online fundraising page!
Run/walk
• 25 min total
• 5 min brisk walk
• 15 min easy run
• 5 min brisk walk
Rest
If you have time this week,
try and get Fit in 5 in a couple
of times and increase the
duration you spend on
each exercise.
Easy run in the park
• 5 min brisk walk
• 5k route…try to run easy
whole distance
• 5 min brisk walk
Rest
Visit cruk.org to find out more
about the amazing work we
are doing right now with the
money you raise.
Rest
Time to up your Fit in 5
workouts. Have a go at doing
each exercise for longer
before taking a rest. Or go
through the set 4–5 times.
Run/walk
• 40 min total
• 10 min brisk walk
• 10 min easy pace run
• 10 min uncomfortable
pace run
• 10 min brisk run
Rest
Make sure you really are
resting. Hours of walking
round shops or climbing to
the top of city landmarks is
not resting!
Progression run
• 30 min total
• 10 min brisk walk
• 10 min easy jog
• 10 min uncomfortable
pace run
Rest
Boost your fundraising by
hosting a girls’ night with
manicures, a classic film or
dinner. Download a pack at
raceforlife.org/fundraise
to get planning.
Rest
Long run/walk
• 105 min total
• 10 min easy run/
5 min brisk walk repeated
Rest
Consider a Pilates or Yoga
class. There are loads of
different types but all will help
with your muscle strength,
endurance and flexibility.
Easy run
30 min easy pace run. Head
out early in the morning and
avoid the heat of the day. The
exercise will have you feeling
great at work.
Rest
Make sure you read all
essential information and are
prepared for event day.
Mixed effort run
• 60 min total
• 5 min brisk walk
• 5 min easy run
• 5 uncomfortable pace run
• Complete that 15 min set
4 times
Rest
Finalise your choice of kit for
the day and make sure it is
well practiced in…new socks
on race morning are never a
good idea!
Rest
Consider a Pilates or
Yoga class.
Long run/walk
• 120 min total
• 15 min easy run/
5 min brisk walk repeated.
Practice race strategy and
nutrition on this run.
Rest
Consider a Pilates or
Yoga class.
Easy run
30 min easy pace run. Start
your day with a jog in the
peace and quiet of dawn
before the madness of work
and life kicks in.
Rest
You’ve been working hard!
Treat yourself to a special
‘Well Done’ dinner (or get
someone else to cook for
you!)
Rest
Mixed effort run
Make sure you’ve shared your
• 60 min total
• 10 min uncomfortable pace online fundraising page!
• 5–10 min brisk walk/
easy jog recovery
Rest
Consider a Pilates or
Yoga class.
Long run/walk
• 60 min total
• 10–15 min easy run/
5 min brisk walk
Rest
Consider a Pilates or
Yoga class.
Easy run
20 min easy pace run. When
we say easy, we really mean
EASY. You just need to keep
loose ready for the weekend.
Rest
Take a deep breath. Yes you
have done enough training.
Yes you are prepared.
Progression run
• 30 min total
• 10 min brisk walk
• 10 min easy jog
• 10 min steady run
Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)
Rest
Chase those last minute
donations. Remind everyone
you’re taking on a half
marathon in just 2 days!
Rest & Stretch
Make sure you eat 3 good
meals today and get to
bed early.
HALF
MARATHON!
Aim to complete by
running 10–15 easy run/5
brisk walk repeated to the
end. Well Done and
Good Luck!