Half Marathon Training Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Speedwork: 4M (inc 3 x 600m, 200m jog) | Rest | Threshold: 4M (inc 2M THR) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 2 | Rest | Speedwork: 5M (inc 6 x 300m, 200m jog) | Rest | Threshold: 5M (inc 2.5M THR) | Rest | Easy: 4M | Long Run: 7M |
| Week 3 | Rest | Speedwork: 3 x 1200m, 400m jog (5M total) | Rest | Threshold: 5M (inc 2.5M THR) | Rest | Easy: 4M | Long Run: 8M |
| Week 4 | Rest | Speedwork: 4 x 600m, 400m jog (5M total) | Rest | Fartlek: 5M (inc 2.5M fartlek) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 5 | Rest | Speedwork: 5 x 400m, 200m jog (4M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 9M |
| Week 6 | Rest | Speedwork: 6 x 300m, 200m jog (4M total) | Rest | Fartlek: 5M (inc 3M fartlek) | Rest | Easy: 4M | Long Run: 10M |
| Week 7 | Rest | Speedwork: 8 x 200m, 100m jog (4M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 12M |
| Week 8 | Rest | Speedwork: 4 x 800m, 200m jog (5M total) | Rest | Hills: 5M (inc 6x150m) | Rest | Easy: 3M | Race/t-trial: 1/2 Marathon |
| Week 9 | Rest | Speedwork: 5 x 600m, 100m jog (5M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 13M |
| Week 10 | Rest | Speedwork: 8 x 300m, 100m jog (5M total) | Rest | Threshold: 5M (inc 3M THR) | Rest | Easy: 4M | Long Run: 14M |
| Week 11 | Rest | Speedwork: 3 x 1500m, 200m jog (6M total) | Rest | Fartlek: 4M (inc 2M fartlek) | Rest | Easy: 3M | Race: 10K (plus 1M warm-up/1M cool-down) |
| Week 12 | Rest | Speedwork: 6 x 200m, 100m jog (4M total) | Rest | Easy: 3M (inc 4 x 150m strides) | Rest | Easy: 3M | 1/2 Marathon Race (plus 1M warm-up/1M cool-down) |