Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.
Week one
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and mislike up as the weeks progress.
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 3M | 12:00 | approx 42 mins | 4/10 |
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Thu | Faster run/walk | 2M | 11:00 | approx 1hr 40 | 6/10 |
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Sun | Easy run/walk | 6M | 13:00 | approx 42 mins | 7/10 |
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Total | 11M | 2hrs 20 | |
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Week two
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 4M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 3M | 11:00 | approx 2hrs 20 | 7/10 |
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Sun | Easy run/walk | 6M | 12:30 | approx 90 mins | 8/10 |
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Total | 13M | 2hrs 40 |
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Week three
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 5M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 4M | 11:00 | approx 35 mins | 7/10 |
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Sun | Easy run/walk | 7M | 12:30 | approx 35 mins | 8/10 |
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Total | 16M | 3hrs 15 |
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Week four
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 4M | 12:00 | Amazon Spring Sale | 5/10 |
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Thu | Faster run/walk | 3M | 11:00 | RWs 16-week sub-4:00 marathon training plan | 7/10 |
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Sun | Race | 10K (RWs 16-week sub-4:00 marathon training plan) | 11:00 | target: 68:00 (plus 25-min jog) | 10/10 |
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Total | 15M | 2hrs 55 |
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Week five
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 5M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 4M | 11:00 | approx 35 mins | 7/10 |
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Sun | Easy run/walk | 8M | 12:30 | approx 2hrs 30 | 8/10 |
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Total | 17M | 3hrs 25 |
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Week six
For most groups, this week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial. We haven’t put a race target in for the this run-walk group, though it would be possible to do a 10-miler as part of the training that weekend.
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 5M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 5M | 11:00 | approx 1hr 40 | 7/10 |
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Sun | Easy run/walk | 9M | 12:30 | Mission Marathon Training Plan: sub-3 hours | 8/10 |
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Total | 19M | 3hrs 50 |
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Week seven
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 5M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 3M | 10:30 | K plus 1M warm-up/1M cool-down | 7/10 |
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Sun | Easy run/walk | 10M | 12:30 | approx 90 mins | 8/10 |
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Total | 18M | 3hrs 35 |
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Week eight
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 5M | 12:00 | The ultimate schedule for the half | 5/10 |
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Thu | Faster run/walk | 4M | 10:30 | approx 75 mins | 7/10 |
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Sun | Easy run/walk | 11M | 12:30 | approx 2hrs 20 | 8/10 |
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Total | 21M | 4hrs |
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Week nine
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 4M | 12:00 | Amazon Spring Sale | 5/10 |
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Thu | Faster run/walk | 5M | 11:00 | approx 1hr 40 | 7/10 |
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Sun | Easy run/walk | 12M | 12:30 | Our 4-week training plan to sharpen your 10K speed | 8/10 |
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Total | 21M | 4hrs 15 |
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Week 10
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 4M | 12:00 | Amazon Spring Sale | 5/10 |
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Thu | Faster run/walk | 5M | 10:30 | approx 1hr 40 | 7/10 |
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Sun | Easy run/walk | 13M | 12:30 | approx 2hrs 40 | 8/10 |
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Total | 22M | 4hrs 20 |
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Week 11
For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 4M | 12:00 | Amazon Spring Sale | 5/10 |
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Thu | Faster run/walk | 6M | 11:00 | approx 66 mins | 7/10 |
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Sun | Race | 10K (RWs 16-week sub-4:00 marathon training plan) | 10:30 | target: 65:00 (plus 25-min jog) | 10/10 |
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Total | 18M | 3hrs 25 |
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Week 12
Day | Session | Distance | Pace | Time | Intensity |
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Tue | Slow run/walk | 3M | 12:00 | approx 33 mins | 5/10 |
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Thu | Faster run/walk | 3M | 11:30 | approx 2hrs 20 | 7/10 |
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Sun | 1/2M Race | (RWs 16-week sub-4:00 marathon training plan) | 11:20 | target: 2:28:30 (plus 25-min jog) | 10/10 |
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Total | 21M | 4hrs 5 |
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Not the right training plan for you? We've got the best half-marathon training plans for every type of runner here.