Half Marathon Beginner Training Guide Page 4
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1
2
3
4WEEK
MON
TUE
WED
THU
FRI
SAT
SUN
Stretch +
5.0km run
3.0km run or
5.0km run +
Rest
30 min x-train
6.0km run
1
strength
x-train
strength
Stretch +
5.0km run
3.0km run or
5.0km run +
Rest
30 min x-train
6.0km run
2
strength
x-train
strength
Stretch +
5.0km run
3.0km run or
5.0km run +
Rest
40 min x-train
8.0km run
3
strength
x-train
strength
Stretch +
6.0km run
3.0km run or
6.0km run +
Rest
40 min x-train
8.0km run
4
strength
x-train
strength
Stretch +
6.0km run
3.0km run or
6.0km run +
Rest
40 min x-train
10km run
5
strength
x-train
strength
5.0km test
Stretch +
6.0km run
3.0km run or
6.0km run +
Rest
Rest
6
strength
x-train
strength
Stretch +
7.0km run
5.0km run or
7.0km run +
Rest
50 min x-train
12km run
7
strength
x-train
strength
Stretch +
7.0km run
5.0km run or
7.0km run +
Rest
50 min x-train
14km run
8
strength
x-train
strength
10km test
Stretch +
8.0km run
5.0km run or
8.0km run +
Rest
Rest
9
strength
x-train
strength
Stretch +
8.0km run
5.0km run or
8.0km run +
Rest
60 min x-train
15km run
10
strength
x-train
strength
Stretch +
8.0km run
5.0km run or
8.0km run +
Rest
60 min x-train
16km run
11
strength
x-train
strength
Stretch +
8.0km run
5.0km run or
5.0km run
Rest
Rest
Race day
12
strength
x-train
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