The half-marathon Runners World, Part of the Hearst UK Wellbeing Network:
Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile) . You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly mileage of 40 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 move up as the weeks progress.
Day
Session
Distance
Pace
Time
Intensity
Mon
Steady
4M
7:30
28 mins
5/10
Tue
Speedwork
6M (inc 5 x 800m, 200m jog)
5K
60 mins
8/10
Wed
Steady
6M
7:30
45 mins
6/10
Thu
Fartlek
6M (inc 3M fartlek)
6:30-8:30
50 mins (20 mins fartlek)
7/10
Fri
Rest
Sat
Easy
4M
8:00
32 mins
4/10
Sun
Race
10K (mins 20 mins THR)
6:45
target: 42:00 (plus 25-min jog)
9/10
Total
35M
4hrs 50
Week two:
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
6M (inc 10 x 400m, 200m jog)
5K
50 mins
8/10
Wed
Steady
7M
7:30
53 mins
5/10
Thu
Threshold
7M (inc 3M THR)
1/2M
50 mins (20 mins THR)
9/10
Fri
Rest
Sat
Hills
6M (inc 8 x 200m hill)
Mile
50 mins
6/10
Sun
Long run
9M
7:45
70 mins
7/10
Total
38M
5hrs
Week three:
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
3 x 1.5M, 400m jog (8M total)
10K
65 mins
9/10
Wed
Steady
7M
7:30
53 mins
6/10
Thu
Threshold
7M (inc 3M THR)
1/2M
50 mins (20 mins THR)
8/10
Fri
Rest
Sat
Fartlek
7M (inc 3M fartlek)
6:00-8:30
50 mins (20 mins fartlek)
5/10
Sun
Long run
10M
7:45
77 mins
7/10
Total
42M
5hrs 20
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
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
4 x 1M, 400m jog (7M total)
10K
65 mins
8/10
Wed
Steady
8M
7:30
60 mins
6/10
Thu
Fartlek
7M (inc 4M fartlek)
6:00-8:30
50 mins (30 mins fartlek)
7/10
Fri
Rest
Sat
Easy
3M
8:00
24 mins
3/10
Sun
Race
10K (plus 2M warm-up/1M cool-down)
6:30
target: 40:30 (plus 25-min jog)
9/10
Total
37M
4hrs 45
Week five:
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
5 x 1K, 200m jog (7M total)
5K
60 mins
9/10
Wed
Steady
8M
7:30
60 mins
6/10
Thu
Threshold
7M (inc 4M THR)
1/2M
50 mins (27 mins THR)
8/10
Fri
Rest
Sat
Hills
6M (inc 10 x 200m hill)
Mile
50 mins
6/10
Sun
Long run
12M
7:45
93 mins
7/10
Total
43M
5hrs 35
Week six:
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.
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
8 x 500m, 200m jog (7M total)
5K
60 mins
8/10
Wed
Steady
7M
7:30
52 mins
6/10
Thu
Fartlek
7M (inc 3M fartlek)
6:00-8:30
55 mins (20 mins fartlek)
7/10
Fri
Rest
Sat
Easy
3M
8:00
24 mins
3/10
Sun
Time trial
10M (mins 20 mins THR)
1/2M
target: 1:08 (plus 16-min jog)
9/10
Total
39M
5hrs
Week seven:
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
10 x 300m, 100m jog (6M total)
5K
50 mins
7/10
Wed
Steady
9M
7:30
66 mins
6/10
Thu
Threshold
7M (inc 4M THR)
1/2M
50 mins (27 mins THR)
8/10
Fri
Rest
Sat
Fartlek
7M (inc 4M fartlek)
6:00-8:30
55 mins (30 mins fartlek)
5/10
Sun
Long run
13M
7:45
1hr 40
9/10
Total
45M
5hrs 45
Week eight:
It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
3/10
Tue
Speedwork
5 x 1200m, 200m jog (7M total)
10K
60 mins
8/10
Wed
Steady
7M
7:30
52 mins
6/10
Thu
Hills
7M (inc 10 x 200m)
Mile
60 mins
7/10
Fri
Rest
Sat
Easy
4M
8:00
32 mins
3/10
Sun
Race/t-trial
13M (mins 20 mins THR)
7:00
92 mins (plus 16-min jog)
9/10
Total
43M
5hrs 35
Week nine:
Day
Session
Distance
Pace
Time
Intensity
Mon
Rest
Tue
Speedwork
6 x 800m, 100m jog (7M total)
5K
60 mins
8/10
Wed
Steady
5M
8:00
40 mins
5/10
Thu
Threshold
7M (inc 4M THR)
1/2M
50 mins (27 mins THR)
7/10
Fri
Rest
Sat
Fartlek
7M (inc 4M fartlek)
6:00-8:30
55 mins (30 mins fartlek)
6/10
Sun
Long run
14M
7:45
1hr 50
9/10
Total
40M
5hrs 15
Week 10:
Day
Session
Distance
Pace
Time
Intensity
Mon
Easy
3M
8:00
24 mins
4/10
Tue
Speedwork
12 x 400m, 100m jog (7M total)
5K
55 mins
8/10
Wed
Steady
8M
7:30
60 mins
5/10
Thu
Threshold
7M (inc 4M THR)
1/2M
55 mins (27 mins THR)
7/10
Fri
Rest
Sat
Hills
7M (inc 10 x 200m hill)
Mile
60 mins
6/10
Sun
Long run
15M
7:45
1hr 55
9/10
Total
47M
6hrs 10
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.