9-Week
Half-Marathon Training Schedule
Week
(April 27-May 3)
(May 4-10)
(May 11-17)
(May 18-24)
(May 25-31)
(June 01-June 07)
(June 08-14)
(June 15-21)
(June 22-28)
21.1k
Mon
Tues
Wed
Thu
Fri
Sat
Sun
Off
6.5K
8K run
(last 3K at 10 sec / km faster than your goal race pace)
5K
8K
13K
16K
Off
8K
3 x 1,600m at half-marathon goal pace, then 3 min recovery
3K warm-up and cool-down
5K
6.5K
10K
18K
Off
8K
13K run (last 6.5K at half-marathon goal pace)
8K
8K
10K
20K
5K
8K
6 x 400m at 5K-10K pace, then 3 minutes recovery
3K warm-up and cool-down
6.5K
8K
16K (run 8K or
more at your
race pace)
10K
6.5K
6.5K
3 x 1,600m at 10 seconds per kilometre faster than your goal race
pace, then 3 min recovery, 3K warm-up and cool-down
8K
8K
10K
5k or 10k
(race pace)
Off
6.5K
13K run (last 6.5K at 6 sec / km faster than your goal race pace)
5K
10K
11K
16K
5k
8K
13K run
(after 30 min, 2 x 10 minutes at goal race pace), 5 min recovery
5K
8K
13K (after 15
min running,
do 6 x 1 min
pick-ups)
21K
Off
5K
10K run
(last 5K at 6 sec / km faster than your goal race pace)
6.5K
6.5K
8K
16K
Off
5K
6 x 400m at 5K-10K pace, then 2 minutes recovery
3K warm-up and cool-down
6.5K
Off
3K
Race Day
21.1 K
Goal race pace = half-marathon goal pace
Pick-ups = Accelerations done during a run, normally done in short durations.
Pick-ups are used to spice up what would otherwise be an easy-run day.
Disclaimer: The information presented in this document is intended as a resource guide
only. This information is not to be used as a substitute for information given to you by
your health care provider. The distributor of this information is not responsible for any
injuries that may occur from performing exercises listed within this document. Before
starting any new or different exercise routine, it is important to consult a physician or
appropriate health care provider ahead of time. This is especially important if you have
any prior or underlying medical conditions. You are solely responsible for how you use
the information contained in this document.