How to train for a half marathon

Posted on 25/06/2013 by OHC

A member of the team here at OHC is participating in the ‘Run To The Beat’ half marathon in September. We always support our team in challenges they take on and we are very proud of the effort she has made with her training so far.  She has shared with us her training plan and this blog is to give a helping hand to anybody else out there who is also running a half marathon.

Here is a step by step easy training programme to follow:

. Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Mon Rest day Rest day Rest day Rest day Rest day Rest day
Tues 30 minutes easy run/recovery run 30 minutes easy run/recovery run 30 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run
Wed 30 minutes easy running 30 minutes tempo running 40 minutes tempo running 50 minutes tempo running 30 minutes tempo running 50 minutes tempo running
Thur Rest day Rest day Rest day Rest day Rest day Rest day
Fri 30 minutes easy run/recovery run 30 minutes easy run/recovery run 30 minutes easy run/recovery run 30 minutes speed running or cross training 40 minutes speed running or cross training 30 minutes speed running or cross training
Sat Rest day Rest day Rest day Rest day Rest day Rest day
Sun Long run: 3 miles or 5km race Long run: 40 minutes Long run: 5 miles Long run: 60 minutes Long run: 7 miles Long run: 8 miles
. Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Mon Rest day Rest day Rest day Rest day Rest day Rest day
Tues 40 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run 40 minutes easy run/recovery run
Wed 40 minutes tempo running 40 minutes tempo running 50 minutes tempo running 40 minutes tempo running 40 minutes tempo running 40 minutes tempo running
Thur Rest day Rest day Rest day Rest day Rest day Rest day
Fri 40 minutes speed running or cross training 40 minutes speed running or cross training 50 minutes speed running or cross training 40 minutes speed running or cross training 40 minutes speed running or cross training 50 minutes easy run/recovery run
Sat Rest day Rest day Rest day Rest day Rest day Rest day
Sun Long run: 60 minutes Long run: 10 miles Long run: 5 miles Long run: 12 miles Long run: 6 miles (at race pace) Half marathon race (13.1 miles)

 

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