Half Marathon Training Plan - Specific 1 hour 30 minutes - 1 hour 45 minutes

Four Times a Week

WEEK 1

MON

Rest

TUE

40 mins @ G1 + Strides

WED

Rest

THUR

40mins @ G1 + Strength Session- legs x 2

FRI

Rest

SAT

Short hills session (6 reps)

SUN

50mins @ G1

WEEK 2

MON

Rest

TUE

45 mins @ G1 + Strides

WED

Rest

THUR

Fartlek: 15mins @ G1 / 15 mins @ G2 / 10mins @ G1 / 10 mins @ G2T / 10mins @ G1

FRI

Rest

SAT

40mins @ G1 + Strength Session- core x 2

SUN

60mins @ G1

WEEK 3

MON

Rest

TUE

Long hills session (8 reps)

WED

Rest

THUR

Fartlek: 15mins @ G1 / 20 mins @ G2 / 5mins @ G1 / 10 mins @ G2T / 10mins @ G1

FRI

Optional Strength session – legs x 2

SAT

50mins @ G1

SUN

70mins @ G1

WEEK 4

MON

Rest

TUE

Fartlek: 20mins @ G1 / 20 mins @ G2 / 10 mins @ G2T / 10mins @ G1

WED

Rest

THUR

Speed interval session: 12 x 40secs in G4 with 90sec rest

FRI

Optional Strength session – core x 2

SAT

45 mins @ G1 + Strides

SUN

1hour 20mins @ G1

WEEK 5

MON

Rest

TUE

Interval session: 6 x 3mins. Rest for 90secs between each. First 4 in G3, Last 2 in G4

WED

Rest

THUR

45mins @ G1 + Strength Session- legs x 2

FRI

Rest

SAT

50mins @ G1

SUN

Fartlek: 30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 10mins @ G1

WEEK 6

MON

Rest

TUE

Interval session: 3 x (4min run @ G3 / 2min rest / 3mins run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then only 45secs rest between each round!

WED

Rest

THUR

50mins @ G1

FRI

45mins @ G1 + Strength Session- core x 2

SAT

Rest

SUN

10k Time Trial or Race.

WEEK 7

MON

Rest

TUE

Interval session: 6mins @ G2T / 2mins 30 rest / 5mins @ G3 / 2mins 15 rest/ 4mins @ G3 / 2mins rest / 3mins @ G3-4 / 1min 45 secs rest / 2mins @ G4 / 90 secs rest / 1mins @ G4

WED

Rest

THUR

50mins @ G1

FRI

Optional Strength session – legs x 2

SAT

50mins @ G1

SUN

Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1

WEEK 8

MON

Rest

TUE

Fartlek: 15mins @ G1 / 30 mins @ G2T / 15mins @ G1

WED

Rest

THUR

60 mins @ G1

FRI

Optional Strength session – core x 2

SAT

45mins @ G1 plus strides

SUN

1hour 45mins.

WEEK 9

MON

Rest

TUE

Progression: 20mins @ G1 / 20 mins @ G2 / 20 mins @ G2T

WED

Rest

THUR

50mins @ G1

FRI

45mins @ G1 + Strength Session – legs x 2

SAT

Rest

SUN

Fartlek: 30mins @ G1 / 20mins @ G2 / 10mins @ G1 / 20 mins @ G2T / 10mins @ G1

WEEK 10

MON

Rest

TUE

Fartlek: 15mins @ G1 / 35mins @ G2T / 10mins @ G1

WED

Rest

THUR

40mins @ G1 + Strength session – core x 2

FRI

Rest

SAT

5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1

SUN

1hour 30mins @ G1

WEEK 11

MON

Rest

TUE

Interval session: 6 x 3mins. Rest for 90secs between each. First 3 in G3, Last 3 in G4

WED

Rest

THUR

Fartlek: 15mins @ G1 / 15mins @ G2 / 15mins @ G2T

FRI

45mins @ G1

SAT

Rest

SUN

60mins @ G1

WEEK 12

MON

Rest

TUE

45mins @ G1

WED

30mins @ G1 + Strides

THUR

Rest

FRI

Optional 20mins @ G1 the day or 2 days before race day

SAT

Rest

SUN

Race day!

Five Times a Week

WEEK 1

MON

Rest

TUE

40mins @ G1 + Strides

WED

45mins @ G1

THUR

30mins @ G1 + Strength Session – legs x 2

FRI

Rest

SAT

Short hills session (6 reps)

SUN

50mins @ G1

WEEK 2

MON

Rest

TUE

45 mins @ G1 + Strides

WED

45 mins @ G1

THUR

30mins @ G1 + Strength session – core x 2

FRI

Rest

SAT

Fartlek: 15mins @ G1 / 15mins @ G2 / 10mins @ G1 / 10mins @ G2T / 10mins @ G1

SUN

60mins @ G1

WEEK 3

MON

Rest

TUE

Long hills session (8 reps)

WED

45 mins @ G1

THUR

35 mins @ G1 + Strength session – legs x2

FRI

Rest

SAT

Fartlek: 10mins @ G1 / 20mins @ G2 / 10mins @ G1 / 10mins @ G2T / 10mins @ G1

SUN

70mins @ G1

WEEK 4

MON

Rest

TUE

Fartlek: 20mins @ G1 / 15mins @ G2 / 10mins @ G2T / 15mins @ G1

WED

45 mins @ G1 + Strides

THUR

30mins @ G1 + Strength session – core x 2

FRI

Rest

SAT

Speed interval session: 12 x 40secs in G4 with 90sec rest

SUN

70mins @ G1

WEEK 5

MON

Rest

TUE

Interval session: 6 x 3mins. Rest for 90secs between each. First 4 in G3, Last 2 in G4

WED

55mins @ G1

THUR

45mins @ G1 + Strength session – legs x 3

FRI

Rest

SAT

50mins @ G1

SUN

Fartlek: 30mins @ G1 / 10 mins @ G2 / 10 mins @ G2T / 10mins @ G2 / 10mins @ G1

WEEK 6

MON

Rest

TUE

Interval session: 3 x (4min run @ G3 / 2min rest / 3mins run @ G3 / 1 mins 30 rest / 1 min run @ G4) Then only 45secs rest between each round!

WED

50mins @ G1

THUR

45 mins @ G1 + Strides

FRI

Rest

SAT

45 mins @ G1 + Strides

SUN

10k Time Trial or Race.

WEEK 7

MON

Rest

TUE

Interval session: 6mins @ G2T / 2mins 30 rest / 5mins @ G3 / 2mins 15 rest/ 4mins @ G3 / 2mins rest / 3mins @ G3-4 / 1min 45 secs rest / 2mins @ G4 / 90 secs rest / 1mins @ G4

WED

50mins @ G1

THUR

40mins @ G1 + Strength session – core x 3

FRI

Rest

SAT

50mins @ G1

SUN

Fartlek: 30mins @ G1 / 25 mins @ G2 / 5mins @ G1 / 15 mins @ G2T / 10mins @ G1

WEEK 8

MON

Rest

TUE

Fartlek: 15mins @ G1 / 30 mins @ G2T / 15mins @ G1

WED

45mins @ G1 plus strides

THUR

40mins @ G1 + Strength session – legs x 3

FRI

Rest

SAT

60 mins @ G1

SUN

1hour 45mins.

WEEK 9

MON

Rest

TUE

Progression: 20 mins @ G1 / 20 mins @ G2 / 20 mins @ G2T

WED

45mins @ G1

THUR

40mins @ G1 + Strength session – core x 3

FRI

Rest

SAT

50 mins @ G1

SUN

Fartlek: 30mins @ G1 / 20mins @ G2 / 10mins @ G1 / 20 mins @ G2T / 10mins @ G1

WEEK 10

MON

Rest

TUE

Fartlek: 15mins @ G1 / 35 mins @ G2T / 10mins @ G1

WED

50mins @ G1

THUR

40 mins @ G1 + Strides

FRI

Rest

SAT

5k TimeTrial or ParkRun. Don’t forget a 10-15min Warm up and Cool Down @G1

SUN

1hour 30mins @ G1

WEEK 11

MON

Rest

TUE

Interval session: 6 x 3mins. Rest for 90secs between each. First 3 in G3, Last 3 in G4

WED

Rest

THUR

Fartlek: 15mins @ G1 / 15 mins @ G2 / 15 mins @ G2T

FRI

Rest

SAT

45mins @ G1

SUN

60mins @ G1

WEEK 12

MON

Rest

TUE

45 mins @ G1

WED

Rest

THUR

30 mins @ G1 + Strides

FRI

Optional 20mins @ G1 the day or 2 days before race day

SAT

Rest

SUN

Race day!