Half Marathon Schedule

This half marathon training schedule is indicative only and runners, particularly those who are just taking up the sport, need to use it with care. It is important to remember that nobody should undertake any training regime until they have consulted their doctor and obtained his/her approval. We strongly recommend that all training is carried out under the supervision of a ‘qualified’ Long Distance Road Running Coach.

Your use of this half marathon schedule signifies that neither the Ashford & District Road Running Club or Running Fitness Magazine will be held responsible for any injuries and/or health problems that may occur as a result of their use.

This half marathon training schedule has been reproduced with the kind permission of Running Fitness Magazine.

Week Day Work Week Day Work
1 M Easy 30 mins, followed by 6 easy strides over 100m and cool down jog 2 M Easy 30 mins, followed by 6 easy strides over 100m and cool down jog
T Rest T Rest
W Rest W Rest
T Very easy 30 mins T 10 mins steady, 10 mins fast, 10 mins steady
F Rest F Rest
S Very easy 30 mins S Easy 30 mins
S Steady 20 mins S Longer run focus on time running not speed
3 M Easy 25 mins followed by 6 easy strides over 100m and cool down jog 4 M Easy 30 mins
T Rest T Rest
W 30 mins steady gradually trying to pick up the pace for the 2nd half W 40 mins, including 3 x 4 surges, 4 mins rest
T Rest T Rest
F Rest F Rest
S 40 mins steady S 45 mins run
S Longer, very easy run S Longer run, build up the distance
5 M Easy 30 mins 6 M Very easy 30 mins followed by 6 easy strides over 100m
T Rest T Rest
W 40 mins, including 3 x 5 min surges with 3 mins rest W Rest
T Rest T 40 mins, start with 10 mins jog, then pick up pace each 10 mins to fast pace at end
F Rest F Rest
S Very easy jog (15 mins) S 40 mins steady
S Race 5 Mile/10k S Longer run, build up distance
7 M Easy 30 mins followed by 12 easy strides over 100m 8 M Easy 30 mins followed by 12 easy strides over 100m
T Steady 30 mins T Rest
W Rest W 50 mins gentle fartlek, efforts of 1 min to 5 mins
T Rest T Rest
F 45 mins including 3 x 6 min surges with 3 mins rest F Easy 40 mins
S Rest S Easy 20 mins
S Try for your longest so far S Long run try and go as far as last week
9 M Easy 30 mins followed by 12 easy strides over 100m 10 M Easy 40 mins
T Rest T Jog 20 mins
W 60 mins run W Rest
T Rest T 50 mins, including 5 x 5 mins surges with 2 mins rest
F Rest F Rest
S 10 mins jog and light stretching S 20 mins jog
S Race 10k, try to do longish cool down S Long run, try for longest so far
11 M Very easy 30 mins followed by 6 x 100m 12 M 20 mins jog
T Rest T Rest
W 50 mins steady W 30 mins including 4 x 20 sec strides
T 30 mins easy with 10 mins pace in the middle T Rest
F Rest F 20 mins jog followed by 6 x 100m strides
S Rest S Rest
S Long run, shorter than last week S RACE