3 Simple Half marathon training plans for beginner, intermediate, and elite runners

3 Simple Half marathon training plans for beginner, intermediate, and elite runners

Beginner Half Marathon Training Plan

This 13-week half marathon training plan is structured for novice runners aiming to finish their first half marathon. It entails four weekly running sessions, incorporating a progressive long run to reach the race distance.

Week 1-4:

  • Monday: Rest
  • Tuesday: 5km (3 miles) at an easy pace
  • Wednesday: Rest
  • Thursday: 3km (2 miles) at an easy pace
  • Friday: Rest
  • Saturday: 6.5km (4 miles) at an easy pace
  • Sunday: Rest

Week 5-8:

  • Monday: Rest
  • Tuesday: 6.5km (4 miles) at an easy pace
  • Wednesday: Rest
  • Thursday: 5km (3 miles) at an easy pace
  • Friday: Rest
  • Saturday: 8km (5 miles) at an easy pace
  • Sunday: Rest

Week 9-12:

  • Monday: Rest
  • Tuesday: 8km (5 miles) at an easy pace
  • Wednesday: Rest
  • Thursday: 6.5km (4 miles) at an easy pace
  • Friday: Rest
  • Saturday: 10km (6 miles) at an easy pace
  • Sunday: Rest

Week 13:

  • Monday: Rest
  • Tuesday: 5km (3 miles) at an easy pace
  • Wednesday: Rest
  • Thursday: 3km (2 miles) at an easy pace
  • Friday: Rest
  • Saturday: 19.5km (12 miles) at an easy pace
  • Sunday: Rest

Intermediate Half Marathon Training Plan

Designed for the intermediate runner, this 13-week half marathon training plan focuses on improving performance. It includes a five-day routine with specialized elements like speed work, tempo runs, and a weekly long run.

Week 1-4:

  • Monday: Rest
  • Tuesday: 6.5km (4 miles) at an easy pace
  • Wednesday: 5km (3 miles) with 4-6 x 30 second hill repeats
  • Thursday: 5km (3 miles) at a tempo pace
  • Friday: Rest
  • Saturday: 10km (6 miles) at an easy pace
  • Sunday: Rest

Week 5-8:

  • Monday: Rest
  • Tuesday: 8km (5 miles) at an easy pace
  • Wednesday: 6.5km (4 miles) with 6-8 x 30 second hill repeats
  • Thursday: 6.5km (4 miles) at a tempo pace
  • Friday: Rest
  • Saturday: 13km (8 miles) at an easy pace
  • Sunday: Rest

Week 9-12:

  • Monday: Rest
  • Tuesday: 10km (6 miles) at an easy pace
  • Wednesday: 8km (5 miles) with 8-10 x 30 second hill repeats
  • Thursday: 8km (5 miles) at a tempo pace
  • Friday: Rest
  • Saturday: 16km (10 miles) at an easy pace
  • Sunday: Rest

Week 13:

  • Monday: Rest
  • Tuesday: 5km (3 miles) at an easy pace
  • Wednesday: 5km (3 miles) at a tempo pace
  • Thursday: 5km (3 miles) with 6 x 400m at a fast pace with 200m recovery
  • Friday: Rest
  • Saturday: 19.5km (12 miles) at an easy pace
  • Sunday: Rest
Joshua Chugg - Perpetual Peaks / Siras Elite Runner

Elite Half Marathon Training Plan

Tailored for experienced runners, this regimen is designed for those who excel in consistent running, rigorous workouts, and high mileage. The plan includes five weekly sessions with speed work, tempo runs, and a long run for peak performances (aka Perpetual Peaks).

Week 1-4:

  • Monday: 13km (8 miles) at an easy pace
  • Tuesday: 16km (10 miles) with 8 x 800m at a fast pace with 400m recovery
  • Wednesday: 13km (8 miles) at a tempo pace
  • Thursday: Rest
  • Friday: 10km (6 miles) at an easy pace
  • Saturday: 19.5km (12 miles) with 4 x 1 mile at a fast pace with 400m recovery
  • Sunday: Rest

Week 5-8:

  • Monday: 14.5km (9 miles) at an easy pace
  • Tuesday: 19.5km (12 miles) with 10 x 400m at a fast pace with 200m recovery
  • Wednesday: 16km (10 miles) at a tempo pace
  • Thursday: Rest
  • Friday: 13km (8 miles) at an easy pace
  • Saturday: 22.5km (14 miles) with 6 x 1 mile at a fast pace with 400m recovery
  • Sunday: Rest

Week 9-12:

  • Monday: 16km (10 miles) at an easy pace
  • Tuesday: 22.5km (14 miles) with 12 x 400m at a fast pace with 200m recovery
  • Wednesday: 19.5km (12 miles) at a tempo pace
  • Thursday: Rest
  • Friday: 10 miles at an easy pace
  • Saturday: 26km (16 miles) with 8 x 1.6km (1 mile) at a fast pace with 400m recovery
  • Sunday: Rest

Week 13:

  • Monday: Rest
  • Tuesday: 10km (6 miles) at an easy pace
  • Wednesday: 13km (8 miles) at a tempo pace
  • Thursday: 6.5km (4 miles) with 4 x 800m at a fast pace with 400m recovery
  • Friday: Rest
  • Saturday: Half marathon race at goal pace
  • Sunday: Rest

 

These half marathon training plans are for educational purposes only and are not intended as a substitute for professional advice or treatment. Always consult with your healthcare provider before making any changes to your diet, taking supplements, or beginning a new exercise program to ensure they are appropriate for your unique situation.

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