1/2 Marathon

Below is a 12 week training plan aimed at runners with some, but not extensive, experience who want to begin running half marathons.

As seen, it is a consistent schedule with the main emphasis being on the Saturday runs which increase by a mile each week, with a competitive style 5 and 10k race in between, culminating in a 12 mile run on week 11. Equally as important as these runs are the rest days which cannot be overstated in order to recharge your body. For cross training, swimming would be an ideal activity to partake in on the Sunday to relax the muscles after your challenging Saturday run.

Training for lengths such as a half or full marathon is strenuous and the need for more advanced equipment becomes essential. Check out our extensive clothing range which aims to offer more comfort and technology to push you that extra mile. Moreover, hydration and nutrition becomes imperative to ensure you remain in tip-top health.

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Stretch & strengthen 3 m run 2 m run or cross 3 m run + strength Rest 30 min cross 4 m run
2 Stretch & strengthen 3 m run 2 m run or cross 3 m run + strength Rest 30 min cross 4 m run
3 Stretch & strengthen 3.5 m run 2 m run or cross 3.5 m run + strength Rest 40 min cross 5 m run
4 Stretch & strengthen 3.5 m run 2 m run or cross 3.5 m run + strength Rest 40 min cross 5 m run
5 Stretch & strengthen 4 m run 2 m run or cross 4 m run + strength Rest 40 min cross 6 m run
6 Stretch & strengthen 4 m run 2 m run or cross 4 m run + strength Rest or easy run Rest 5K Race
7 Stretch & strengthen 4.5 m run 3 m run or cross 4.5 m run + strength Rest 50 min cross 7 m run
8 Stretch & strengthen 4.5 m run 3 m run or cross 4.5 m run + strength Rest 50 min cross 8 m run
9 Stretch & strengthen 5 m run 3 m run or cross 5 m run + strength Rest or easy run Rest 10K Race
10 Stretch & strengthen 5 m run 3 m run or cross 5 m run + strength Rest 60 min cross 9 m run
11 Stretch & strengthen 5 m run 3 m run or cross 5 m run + strength Rest 60 min cross 10 m run
12 Stretch & strengthen 4 m run 3 m run or cross 2 m run Rest Rest Half Marathon

 

H. Higdon's Half-Marathon Plan