A 12 week half-marathon training program

Great distance and the gateway to longer running.

If you’re a relatively new runner you may want to consider a half marathon rather than a full fledged marathon. It is a good start. It is a challenge, but also a manageable distance.

Monday and Friday’s are rest days

If you’re a relatively new runner you may want to consider a half marathon rather than a full fledged marathon. It is a good start. It is a challenge, but also a manageable distance.

If you are new to running or longer distances this helps you prepare and if you have a great race you may use it as a building block for the full fledged marathon. The half marathon is up and coming and there are a ton of races to choose from so it makes sense to start at this distance.

Some of the terms defined in the training program are as follows :

  • Choice – You choose to either run or do a cross training activity
  • Easy – A comfortable pace
  • HYF (How you feel) – Just run how you feel. Some may even take their watch off or just start the timer and not be tied to the mile intervals.
  • Fartlek – Speed Play (run at different speeds at whatever periods during your run.)
  • Intervals – Short (.25 to 1 mile) fast repeats followed by a slow recovery run. Helps with speed and endurance.
  • Tempo – Run slightly slower than a 10k race pace
  • Hills – Try and get in a little hill running especially if your selected marathon is hilly.
  • Long – For marathon training this is the most important run of the week. Builds strength, endurance and most importantly your confidence.
  • Rest – don’t do anything. Recovery is very important
Week Mon Tue Wed Thu Fri Sat Sun
1 3 choice 3 easy Rest 3 easy Rest 3 HYF 4 easy
2 3 choice 4 easy Rest 3 easy Rest 3 HYF 4 easy
3 3 choice 4 easy Rest 3 easy Rest 3 HYF 5 long
4 3 choice 5 easy Rest 3 easy Rest 4 HYF 6 long
5 4 choice 5 easy Rest 4 easy Rest 3 HYF 7 long
6 4 choice 4 easy Rest 4 easy Rest 4 HYF 8 long
7 4 choice 6 easy Rest 4 easy Rest 4 HYF 9 long
8 4 choice 6 easy Rest 4 easy Rest 4 HYF 10 long
9 4 choice 6 easy Rest 4 easy Rest 3 HYF 11 long
10 4 choice 5 easy Rest 4 easy Rest 4 HYF 12 long
11 4 choice 5 easy Rest 4 easy Rest 3 HYF 6 long
12 3 choice 5 easy Rest 3 easy Rest 2 HYF 13.1 Miles Race Day

Write a comment

Your email address will not be published. Required fields are marked *