Beginners 10 Week Half Marathon Training Plan printable pdf download

Beginners 10 Week Half Marathon Training Plan

BEGINNERS 10 WEEK HALF MARATHON TRAINING PLAN

Training for a half marathon needs to see you build up some regular running miles. Start this plan if you can already run for 20 to 30minutes continuously.

Your training should be progressive and balanced so you don’t feel too tired.

Monday is a day for rest or active recovery. For example, going to the gym or for a swim or cycle. Tuesday is a day for fast intervals, Thursday is a mixed

day for developing your race endurance and the weekend is for building your strength and stamina. Wednesday and Friday are rest days and Sat (or Sun) is

an active recovery or rest day. Change the days to fit your lifestyle if Preferred but always ensure a balanced running week.

Walk:run. This is a strategy for many new runners and involves breaking up the race into periods of running then walking. For example, 8min run – 2min

walk repeated.

Easy or recovery runs. During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation

throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any runs feel easy and holding a conversation may feel

impossible. Slow down, walk if necessary and control your effort.

Steady runs. These are the bread and butter of your training, the ‘miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the

rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.

Tempo runs Running at tempo pace is great for improving your running economy. You will find them slightly uncomfortable and they’ll require concentration

but they are well worth the effort. You’ll only be capable of uttering a four or five words as you run. As you get fitter and more experienced you’ll learn how

to find your own tempo pace and this will change the fitter, stronger and faster you get.

Beginners 10 Week Half Marathon Training Plan

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