Beginner Half Marathon Programme

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Beginner half marathon programme
The programme is for you if it’s the first time you’ve run a half marathon, or a long
time since you ran any longer distances. To get the most out of it, you should be able
to run 3 miles (5km) in under 40 minutes – you may have completed one of the other
beginner training programmes.
One mile is equivalent to 1.6km. For this training programme, distances in km have been rounded to the nearest whole number for simplicity.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
30 mins
30 mins
30 mins
3 miles (5km)
Rest
Rest
Rest
long run
easy/recovery
easy
easy/recovery
30 mins
tempo
30 mins
30 mins
40 mins
Rest
Rest
Rest
(including 5 mins
easy/recovery
easy/recovery
long run
warm up and
cool down)
30 mins
tempo
30 mins
30 mins
5 miles (8km)
Rest
Rest
Rest
(including 5 mins
easy/recovery
easy/recovery
long run
warm up and
cool down)
30 mins
tempo
40 mins
40 mins
60 mins
Rest
Rest
Rest
(including 5 mins
easy/recovery
cross training
long run
warm up and
cool down)
30 mins
40 mins
tempo
40 mins
7 miles (11km)
Rest
Rest
Rest
speed run or
(including 5 mins
long run
easy/recovery
cross training
warm up and
cool down)
30 mins
40 mins
tempo
40 mins
8 miles (13km)
Rest
Rest
speed run or
Rest
(including 5 mins
easy/recovery
long run
cross training
warm up and
cool down)
30 mins
40 mins
tempo
40 mins
60 mins
Rest
Rest
speed run or
Rest
(including 5 mins
easy/recovery
long run
cross training
warm up and
cool down)
30 mins
50 mins
tempo
40 mins
10 miles (16km)
Rest
Rest
Rest
speed run or
(including 5 mins
easy/recovery
long run
cross training
warm up and
cool down)
Continued on next page

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