Half marathon training plan for beginners. Sub 2:30.
The plan is designed to get you round and help you to complete the race in good condition with a time of less than 2:30. The assumptions are that you can run continuously for 10km or run/walk for a longer distance which incorportates 10km of running. Don’t be put off by the weekly distances involved, take it calmly, without haste and you will succeed!
|
|
Mon |
Tue |
Wed |
Thur |
Fri |
Sat |
Sun |
Total km |
|
Week 1 |
Easy 5km |
Steady 3km |
Easy 10k |
18km |
||||
|
Week 2 |
Easy 6km |
Steady 5km |
Easy 10km |
21km |
||||
|
Week 3 |
Easy 8km |
Steady 6km |
Easy 11km |
25km |
||||
|
Week 4 |
Easy 6km |
Steady 5km |
Race 10km target 68 min |
21km |
||||
|
Week 5 |
Easy 8km |
Steady 6km |
Easy 13km |
27km |
||||
|
Week 6 |
Easy 8km |
Steady 8km |
Easy 14km |
30km |
||||
|
Week 7 |
Easy 8km |
Steady 5km |
Easy 16km |
29km |
||||
|
Week 8 |
Easy 8km |
Steady 6km |
Easy 18km |
32km |
||||
|
Week 9 |
Easy 6km |
Steady 8km |
Easy 19km |
33km |
||||
|
Week 10 |
Easy 6km |
Steady 8km |
Easy 21km |
35km |
||||
|
Week 11 |
Easy 6km |
Steady 10km |
Race 10km target 65 min |
26km |
||||
|
Week 12 |
Easy 5km |
Steady 5km |
Race 21km |
31km |
Graeme Loudain – September 2019
These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.