YOUR 1/2 MARATHON TRAINING PLAN
The following schedule is written as a guide for both experienced half-marathoners and beginners who are able to comfortably run 30 to 40km per week.
If you are comfortable handling a higher mileage total (based on your previous training), feel free to run easy on the optional rest days or add a few
Kilometers to the easy runs.
Pacing is known as the speed at which something moves. In training, this is the speed at which you can run dependent on the distance.
Note: The shorter the distance, the faster the pace and the sooner it should feel Harder.
PACES: 3K pace: 10 seconds per km faster than 5K pace 5K pace: 15 seconds per km faster than 10K pace. 10K pace: 20 seconds per km faster than
1/2 marathon race pace. Marathon Pace: 15-20 seconds per km slower than 1/2 marathon pace.
Kilometres – Km
Week MONDAY
1
REST DAY.
Cross
training, core
work, weight
training
TUESDAY
EASYRUN:
6-7 km +4x20
second strides after
run
WEDNESDAY
OPTION:
Rest Day or
Easy
Run: 5km
THURSDAY
TEMPO RUN: 3km
warm-up, 5km at goal
1/2 marathon pace, 12km cooldown
FRIDAY
REST DAY. Cross
training or core
work
SATURDAY
EASYRUN:
6-7km
SUNDAY
LONG RUN
13km easy
+4x20 second
strides after
run
2
REST DAY.
Cross
training, core
work, weight
training
THRESHOLD
INTERVALS: 3km
warmup,6 x 1km at
10K pace w/90
seconds rest, 1-2km
cooldown
OPTION:
Rest Day or
Easy
Run: 5km
REST DAY: Cross
training, core
work, weight
training
EASY RUN:
6-7km
LONG RUN:
15km easy +
4x 20 second
strides
3
REST DAY.
COMBO WORKOUT:
3km warmup, 3km
OPTION:
Rest Day or
HILL REPEATS: 3km
warmup. 5 x (30
seconds uphill at hard
effort, walk down rest
75 seconds uphill at 5K
effort, walk down rest],
1-2km cooldown
EASY RUN:8km +4 x
20-second strides after
REST DAY. Cross
training or core
STEADY RUN:
2km easy 6-7km at
LONG RUN:
16km easy
Naomi Land
Hit Higher Highs
Email: [email protected]
Mobile: 0412 833 878
Cross
training, core
work, weight
training
4
5
6
at goal 1/2
marathon pace,3:00
rest,4x2:00 at 5K
pace with 90
seconds rest, 1-2km
cooldown
REST DAY.
V02 MAX
Cross
WORKOUT: 3km
training, core warmup, 14x400
work, weight meters at 3K pace
training
w/2:00 rest
between intervals,
1-2km cooldown
Easy
Run: 5km
run
work or weight
training
steady pace
(marathon pace to ½
marathon pace+30
seconds per km], 1
km easy)
OPTION:
Rest Day or
Easy Run: 5km
EASY RUN:
8km +4 x 20-second
strides
after run
REST DAY:
Cross training or core
work
LONG RUN:
16km easy
REST DAY.
Cross
training, core
work, weight
trainingk
OPTION:
Rest Day or
Easy Run: 5km
HILL REPEATS: 3km
warmup. 7 x (30
seconds uphill at hard
effort, walk down rest
75 seconds uphill at 5K
effort, walk down rest],
1-2km cooldown
THRESHOLD
INTERVALS: 3km
wamup,3x3km at
goal ½ marathon
race pace with
3:00 rest between
intervals, 1- 2km
cooldown
REST DAY. Cross
training or core
work
STEADY RUN:
2km easy, 8km at
steady pace
(marathon pace to ½
marathon pace+30
seconds per km], 12km easy
LONG RUN:
20km easy
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
10km +4 x 20-second
strides
after run
ALTERNATING
TEMPO RUN: 3km
warm up
warmup,3 x 1.5km
at marathon pace,
1.5km at 10K
pace], 1-2km
cooldown
REST DAY:
Cross training or core
work
LONG RUN:
16km easy
THRESHOLD
INTERVALS: 3km
wamup,2x5km at
goal ½ marathon
race pace with 3:00
rest between
intervals, 1-2km
cooldown
REST DAY.
INTERVALS:
Cross
3km warm up.
training, core 16x400meters at
work, weight 10K pace w/200m
training
jog between
intervals, 1-2km
cooldown
Naomi Land
Hit Higher Highs
Email: [email protected]
Mobile: 0412 833 878
7
REST DAY.
Cross
training, core
work, weight
training
TEMPO RUN: 3km
warm-up, 8km run
at Half Marathon
pace, 1-2km
cooldown
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
10km+4 x 20-second
strides
after run
REST DAY. Cross
training or core
work
STEADY RUN:
1-2km easy( 8km at
steady pace
[marathon pace to ½
marathon pace+30
seconds per km),12km easy
8
REST DAY.
Cross
training, core
work, weight
training
INTERVALS: 3km
warmup, 8x800
meters at 10K pace
w/200m at
marathon pace
between reps, 12km cooldown
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
10km+4 x 20-second
strides
after run
REST DAY. Cross
training or core work
9
REST DAY.
Cross
training, core
work, weight
training
ALTERNATING
TEMPO RUN: 3km
warmup,3x [1.5km
at 1/2 marathon
pace+10
Seconds/km at 10K
pace), 1-2km cool
down
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
10km +4 x 20-second
strides after run
CUT DOWN:
3km warm up.
10km cut down
starting at
marathon pace+
20 seconds/km
and dropping 10
seconds per km for
next 8km 1-2km
cooldown
THRESHOLD
INTERVALS:
3km warmup,3x2.5
km at goal halfmarathon race
pace w/3:00 rest
between intervals,
1-2km cool down
Naomi Land
Hit Higher Highs
Email: [email protected]
Mobile: 0412 833 878
STEADY RUN:
1-2km easy
10km steady pace
(marathon pace to ½
marathon pace+30
seconds).1-2km easy
LONG RUN:
21km
with7x1min
surges at 5K
pace with 5:00
jog in between
beginning at
13km
LONG RUN:
16km easy
LONG RUN:
21km long run
with km 1419km at 10
seconds/ km
slower than
half-marathon
race pace
10
REST DAY.
Cross
training, core
work, weight
training
INTERVALS: 3km
warmup. 8x1km
meters at10k pace
w/200m at
marathon pace
between reps, 12km cool down
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
10km +4 x 20-second
strides after run
THRESHOLD
INTERVALS:
3km warmup. 3 x
2.5 km at goal half
-marathon race
pace w/3:00 test
between intervals,
1-2km cooldown
REST DAY. Cross
training or core work
LONG RUN:
16km easy
11
REST DAY.
Cross
training, core
work, weight
training
THRESHOLD
INTERVALS: 3km
warmup 4x1.5 km at
goal half-marathon
race pace w/2:00
jog recovery
between intervals 12km cooI down
OPTION:
Rest Day or
Easy
Run: 5km
ТEMPO RUN:
1-2km warmup, 7km at
marathon pace, 1-2km
cooldown
REST DAY. Cross
training or core
work
EASY RUN:
10km +4 x 20-second
strides after run
LONG RUN:
13km easy
12
REST DAY.
Cross
training, core
work, weight
training
INTERVALS:
3km warmup 2 x
1.5km at 5K pace
with 4:00 rest
between intervals,
2x400 meters at 3K
pace w/2:00 rest
between intervals,12km сooI down
OPTION:
Rest Day or
Easy
Run: 5km
EASY RUN:
8km+4 x 20-second
strides
after run
OPTION
EASY RUN or REST
DAY
6km+4 x 20-second
strides
after run
EASY RUN:
5km +4 x 20-second
strides
after run
Naomi Land
Hit Higher Highs
Email: [email protected]
Mobile: 0412 833 878
RACE
DAY!