Half Marathon Training Schedule – Get Race Ready – Best Race Ever

Following my 10 week half marathon training schedule will get your body ready for the demands of a 21km race.

This half marathon training schedule is very similar to the one that has been used by run/walk for life for the last 17 years.

I have personally used it to move up from running 10k races to the half marathon distance.

What I like about this half marathon training is that it offers a bit of variety and not just grinding out kilometer after kilometer at the same pace.

Please note this program assumes the following:

  • You are able to train between 30 to 35km per week
  • You are injury free
  • You have successfully completed a 10k race

The half marathon training schedule requires that you run 4 times per week, the other days are to rest. There are no specific days allocated to the training as each persons training days will vary.

Lets get to it:

Week 1

  • Day 1: Intervals, 2.5km slow warm up, 4 x 400m (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 6km at about 15 sec below 10km race pace
  • Day 3: 8km easy
  • Day 4: 14 km moderate pace

Week 2

  • Day 1: Intervals, 2.5km slow warm up, 4 x 600m (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 8km at about 20 sec below 10km race pace
  • Day 3: 8km over a fairly hilly course
  • Day 4: 16 km moderate pace

Week 3

  • Day 1: Intervals, 2.5km slow warm up, 4 x 800m (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 10km, first 5km easy, second 5km at 10 sec per km faster
  • Day 3: 8km easy
  • Day 4: 18 km moderate pace

Week 4

  • Day 1: Intervals, 2.5km slow warm up, 4 x 1km (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 10km, alternate easy/faster kilometers
  • Day 3: 10km easy
  • Day 4: 18 km moderate pace

Week 5

  • Day 1: Intervals, 2.5km slow warm up, 3 x 1km (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 12km, alternate easy/faster kilometers
  • Day 3: 10km easy
  • Day 4: 18/20 km moderate pace

Week 6

  • Day 1: Intervals, 2.5km slow warm up, 3 x 1km (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 14km, alternate easy/faster kilometers
  • Day 3: 10km RACE
  • Day 4: 10 km easy pace

Week 7

  • Day 1: Intervals, 2.5km slow warm up, 4 x 400m (at 5k race pace)with 200m recovery in between, 4 x 400m (at 5k race pace)with 400m recovery in between 2.5km cool-down
  • Day 2: 12km, alternate easy/faster kilometers
  • Day 3: 10km easy
  • Day 4: 18 km easy pace

Week 8

  • Day 1: Intervals, 2.5km slow warm up, 3 x 600m (at 5k race pace)with 200m recovery in between, 3 x 600m (at 5k race pace)with 400m recovery in between 2.5km cool-down
  • Day 2: 12km, over a hilly course
  • Day 3: 8km easy
  • Day 4: 15 km moderate pace

Week 9

  • Day 1: Intervals, 2.5km slow warm up, 4 x 400m (at 5k race pace)with 400m recovery in between, 2.5km cool-down
  • Day 2: 10km, easy
  • Day 3: 8km easy
  • Day 4: 10/12 km easy pace

Week 10

  • Day 1: 8km easy
  • Day 2: 6km, easy
  • Day 3: rest
  • Day 4: Half Marathon Race

You can also download this half marathon training schedule in pdf format.

click here to download the half marathon training

from half marathon training schedule to half marathons


Pages