Half Marathon - 14 week improvers schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Walk 5mins easy, run 15mins easy, walk 5mins easy Walk 5mins brisk, run 20mins easy, walk 5mins brisk Rest Run 25mins easy Rest Run 40mins easy Rest
2 Run 20mins easy Run 40mins easy Rest Run 30mins easy Rest Run 50mins easy Rest
3 Run 30mins easy Run 10mins easy, (run 2mins tempo pace, run/walk 2 mins) x 6, run 10mins
easy
Rest Run 5mins easy, run 20mins steady, run 10mins faster, run 5mins easy Rest Run 60mins easy Rest
4 Run 40mins easy Run 10mins easy, (run 3mins fast, run 2mins easy) x 5, run 10mins easy Rest Run 5mins easy, run 15mins steady, run 5mins faster, run 10mins easy Rest Run 70mins easy Rest
5  Run 35mins easy Run 10mins easy, (run 4mins tempo pace, 2mins jog) x 5, run 10mins easy Rest Run 5mins easy, run 10mins steady, run 10mins tempo, run 5mins faster, run
10mins easy
Rest Run 80mins easy Rest
6 Run 40mins easy Run 10mins easy, Hills: (run 60secs tempo uphill, jog down) x 5, jog 10mins
easy
Rest Run 10mins easy, (run 5mins steady, run 5mins tempo, 2mins jog) x 3, run
10mins easy
Rest Run 90mins easy Rest
7 Run 40mins easy Rest Run 30mins easy Rest Run 20mins easy Rest Run a 10k/5mile road race
8 Run 40mins easy Run 10mins easy, Hills: (60secs uphill, jog down) x 7, run 10mins easy Rest Run 10mins easy, (run 10mins tempo, 2.5mins jog/walk) x 4, run 10mins easy Rest Run 1hour 40mins easy Rest
9 Run 40mins easy Run 10min easy, run 40mins fartlek, run hard up hills, run 10mins easy Rest Run 10min easy, (run 5mins fast, run 2mins easy) x 5, run 10mins easy Rest Run 1hour 50mins easy Rest
10 Run 30mins easy Run 60mins easy Rest Run 40mins easy Rest Run 2hour easy – time on feet Rest
11 Run 40mins easy Jog 15mins easy, (run 3mins fast, run 1min easy, run 2mins fast, run 1min
easy, run 1min fast, run 1min easy) x 2, run 15mins easy
Rest Run 10mins easy, run 40mins at ‘tempo’ pace, run 10mins easy Rest Run 90mins (30mins easy, 30mins at your half marathon pace, 30mins easy) Rest
12 Run 30mins easy Run 10mins easy, (run 6mins fast, run 2mins easy) x 4, run 10mins easy Rest Run 40mins steady Rest Run 90mins easy Rest
13 Run 20mins easy Run 10mins easy, (run 3mins fast, run 2mins easy) x 3, walk 5mins brisk, (run
3mins hard, run 2mins easy) x 2, run 10mins easy
Rest Run 5mins easy, run 20mins at half marathon race pace, run 10mins easy Rest Run 1hour easy Rest
14 Rest Jog 10mins easy, (run 3mins at half marathon race pace, 3mins easy) x 2, jog
10mins easy
Run 15mins easy Rest Run 10mins easy Rest Half marathon race – good luck!
Alternative exercise or cross training is there to use slightly different muscle groups to running, give variety and build all round strength and fitness. It can be swimming, cycling or walking, or a game of squash, tennis or 5 a side. Or it can be an exercise, yoga or pilates class. Tempo Runs Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually. Pace Runs Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. They help build pace judgement and even paced running. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.