Half Marathon Training Plan
A great plan for recent Couch to 5k graduates or runners who are looking to up their distances. A pace chart can be found at the bottom of the page.
Training Plan
Info
-
Tuesday night training is a mix of interval sessions, tempo runs, fartlek sessions, and hill training.
Please check Spond for event location and details
-
There's nothing better than a GFR chatty run and today is your chance! Pick a pace that allows you to hold full conversations so you can spill the tea. If you cannot make it to a GFR run, do the distance on your own at an easy pace. There are often 2 options on these runs and you should pick the distance that you feel comfortable with based on how your training is going.
Run 3 is the Long Run, check Spond to see what distances are available on our Sunday sessions. You are always able to come along and finish the extra few kilometres alone, just let your jog leader know if you are departing mid session.
-
Rest and recovery is key in training. Rest will allow your body to recover after runs so you can then perform at your best in future sessions and help avoid injury. This not only means taking a rest day from training but also making sure you get at least 8 hours of sleep, eating a balanced diet including drinking enough water and avoiding stress. Aim for at least 1 full rest day per week.
-
The main benefit of strength and conditioning is it strengthens muscles and joints therefore reducing the risk of injury. If you don’t have access to a gym, it can be completed at home using body weight exercises focusing on lower body and core. Aim for 30 - 45 minutes 1-2 times a week.
-
This will improve your cardiovascular fitness, prevent injury, and strengthen muscles running may not be targeting. Cross training includes cycling, swimming, hiking, yoga, etc. Aim for at least 30 - 45 minutes, 1-2 times a week.
-
This is optional and pace should be guided by how you are feeling. You could try race pace, tempo pace, marathon/half marathon pace or recovery pace if you are feeling tired.
-
The final run before race day. If you do this the day before the race, aim to do it before 11am, somewhere flat and at recovery pace. If you know you won’t be able to do it on the day before the race, do an easy 5k, 2 days before the race.
Week 1 - 22.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 7.5k - 10k
(Excluding warm up and cool down)
-
Total = 10k @ long run pace
(Excluding warm up and cool down)
Week 2 - 24.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 7.5k - 10k
(Excluding warm up and cool down)
-
Total = 12k @ long run pace
(Excluding warm up and cool down)
Week 3 - 26.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 7.5k - 10k
(Excluding warm up and cool down)
-
Total = 14k @ long run pace
(Excluding warm up and cool down)
Week 4 - 28.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 5 - 7.5k
(Excluding warm up and cool down)
-
Total = 16k @ long run pace
(Excluding warm up and cool down)
Week 5 - 30.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 7.5k - 10k
(Excluding warm up and cool down)
-
Total = 18k @ long run pace
(Excluding warm up and cool down)
Week 6 - Recovery - 25.5k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 7.5k
(Excluding warm up and cool down)
-
Total = 13k @ long run pace
(Excluding warm up and cool down)
Week 7 - 35k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 10k
(Excluding warm up and cool down)
-
Total = 20k @ long run pace
(Excluding warm up and cool down)
Week 8 33k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 10k
(Excluding warm up and cool down)
-
Total = 18k @ long run pace
(Excluding warm up and cool down)
Week 9 - 36k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 10k
(Excluding warm up and cool down)
-
Total = 21k @ long run pace
(Excluding warm up and cool down)
Week 10 - Taper - 31k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 10k
(Excluding warm up and cool down)
-
Total = 16k @ long run pace
(Excluding warm up and cool down)
Week 11 - Taper - 28k+
-
Total = 5k+
(Excluding warm up and cool down)
-
Total = 10k
(Excluding warm up and cool down)
-
Total = 13k @ long run pace
(Excluding warm up and cool down)
Week 12 - Taper - 38k+
-
Pacing - 7k
2k warm up, 3k @ half marathon pace, 2k cool down
(Excluding warm up and cool down)
-
Total = 10k @ recovery pace
(Excluding warm up and cool down)
-
Total = 3k @ recovery pace
or Rest
(Excluding warm up and cool down)
-
Total - 21k
Pace chart
-
Rate of Perceived Exertion (RPE) - 1 - 2 (Very Easy)
Talk Test - Hold full conversations
Feel - Feel like you can hold this pace forever -
Rate of Perceived Exertion (RPE) - 3- 4 (Easy - Moderate)
Talk Test - Maintain full conversations but may be more breathless
Feel - Can feel like you could hold this pace for a few hours without too much difficulty -
Rate of Perceived Exertion (RPE) - 5 - 7 (Hard)
Talk Test - Only say short sentences and very breathless
Feel - Comfortably uncomfortable Could hold for no longer then 1 hour -
Rate of Perceived Exertion (RPE) - 8 - 9 (Extremely hard)
Talk Test - Only say 1 - 2 words
Feel - Very difficult and could not keep going much longer than the distance prescribed -
Rate of Perceived Exertion (RPE) - 10 (Maximal effort)
Talk Test - Unable to talk
Feel - As if you are going as hard as you can