Half Marathon Training Program

It is recommended that you first build a base of at least 20 miles of cardiovascular endurance training before attempting to start this half marathon training program. Without a sufficient milage base to start this program, you increase your risk of injury.

This 12-week endurance training program is your advancement in the fun world of competitive running by participating a in the half marathon race. Now you really start to increase the milage and build upon your previous endurance training. Durring this program you'll use farleks, thresholds, intervals, hills and strides speed and endurance exercises in your cardiovascular endurance program to get you ready for the half marathon.

If you haven't already, you should start a runners training log. It's a great place to record your race times so you can see the steady improvements that you are making making.

 
Week Mon Tues Wed Thurs Fri Sat Sun Base
Base
5 easy
3 thresh
4 easy
8 slow
20 miles
2
4 easy
3 fartlek
3 easy
5 slow
15 miles
3
2 hills
4 easy 3 thresh
5 easy
6 slow
20 miles
4
3 hills 4 easy
3 fartlek
4 easy
8 slow
22 miles
5
3 hills
4 easy
3 thresh
1 stride
13 race
24 miles
6
2 hills
2 easy
4 fartlek
6 slow
16 miles
7
3 thresh 4 easy
3 interval 3 easy
12 slow
25 miles
8
4 fartlek
4 easy
4 interval
3 easy
8 slow
23 miles
9
3 thresh
4 easy
3 interval
3 easy
12 slow
25 miles
10
3 fartlek
4 easy
2 interval
3 easy
6 slow
18 miles
11
3 fartlek
4 easy
4 interval
3 easy
12 slow
26 miles
12
4 fartlek
4 easy
1 interval
3 easy
8 slow
20 miles
Race
3 strides
2 easy
2 easy
13 race
20 miles
Sample Interval Sessions: Wk7: 3 sets of 4 x 400 m at 800 m pace; 150 sec recovery; 1 lap jog between sets. Wk8: 2 sets of 3 x 1000 m at 3K pace; 120 sec recovery; 1 lap job between sets. Wk9: 400 m, 600 m, 800 m, 1200 m, 1600 m, 1200 m, 800 m, 600 m, 400 m (+5 sec/lap as +distance); 60 sec recovery. Wk10: 6 x 600 m at 1500 pace; 120 sec recovery. Wk11: 4 x 1600 m at 5K pace; 90 sec recovery. Wk12: 10 x 200 m at 400 m pace; 180 sec recovery.