This plan starts slowly, is designed to be achievable and fit in with your life with three days of running each week, only adding more days at the end of the plan when you’ll be very comfortable with the distance you are running:
|Week 1||3 mile very easy run/walk||OFF||3 mile very easy run/walk||OFF||OFF||OFF||3 miles. Try and run it all|
|Week 2||OFF||3 miles. Try and run it all||OFF||3 miles easy||OFF||OFF||4 miles easy|
|Week 3||OFF||4 miles easy||OFF||4 miles easy||OFF||OFF||5 miles easy|
|Week 4||OFF||4 miles easy||OFF||4 miles easy||OFF||OFF||5 miles easy|
|Week 5||OFF||5 miles easy||OFF||5 miles easy||OFF||OFF||6 miles easy|
|Week 6||OFF||5 miles easy||OFF||5 miles easy||OFF||OFF||6 miles easy|
|Week 7||OFF||3 miles||OFF||3 miles||OFF||OFF||3 miles easy|
|Week 8||OFF||6 miles easy||OFF||3 miles try to go quicker||OFF||OFF||7 miles easy|
|Week 9||OFF||6 miles steady||OFF||3 miles try to go slightly quicker||OFF||OFF||7 miles steady|
|Week 10||OFF||6 miles steady||OFF||6 miles steady||OFF||OFF||8 miles steady|
|Week 11||OFF||7 miles steady||OFF||7 miles steady||OFF||OFF||9 miles steady|
|Week 12||OFF||4 miles steady||OFF||4 miles steady||OFF||OFF||2 miles steady|
|Week 13||OFF||8 miles||OFF||6 miles||OFF||OFF||10 miles|
|Week 14||OFF||8 miles||OFF||6 miles, try to go slightly quicker||OFF||OFF||10 miles|
|Week 15||OFF||9 miles||OFF||6 miles, try to go slightly quicker||OFF||OFF||11 miles|
|Week 16||OFF||9 miles||OFF||* miles||OFF||OFF||12 miles|
|Week 17||OFF||4 miles faster||OFF||4 miles faster||OFF||2 miles faster||11 miles|
|Week 18||OFF||4 miles faster||OFF||4 miles faster||OFF||7 miles||7 miles|
|Week 19||OFF||4 miles faster||OFF||4 miles faster||OFF||2 miles faster||2 miles faster|
|Week 20||OFF||2 miles faster||OFF||2 miles easy||OFF||13.1 miles||OFF|
FOR BEGINNING & EXPERIENCED RUNNERS
Because this training plan spreads out the weekly and long runs over five months, it can be used by runners who are attempting their first half marathon as well as by someone who’s run several halfs already and wants a structured approach to their training. The plan is designed to gradually ease the runner into the process with light, easy runs in the opening weeks, followed by longer, more demanding runs in the middle and later weeks, to help build your fitness level.
SLOW MILEAGE ESCALATION
The 20-week plan is designed to escalate the mileage you’ll run each week, by bumping up the mileage one week and repeating it the next, and then bumping it up again the following week, and so on. This will help you develop both the physical stamina and the mental confidence that you’ll be able to complete 13.1 miles by showing you, very slowly, that you really can do it – the mileage doesn’t increase dramatically from week to week, we just add gradually to the weekly long runs each week. Remember also to get plenty of rest on the days you don’t run, or consider cross-training such as strength exercises, to give your legs ample time to rest and replenish, especially after your long runs.
TIME YOUR LONG RUNS WITH YOUR RACE
The schedule above places the weekly long run on Sunday.
CONSULT THE EXPERTS
Remember that running is a highly demanding activity with a high chance of injury. Be diligent especially if you are a beginner and schedule into your training time some injury prevention. Always consult with your doctor to make sure you are fit and well enough to start this program and able to cover the distances set out. If at anytime you feel unwell stop and seek medical advice. Also consider visiting a Physiotherapist of Sports Therapist for massage and injury prevention treatment.