Half Marathon Training Plan
Whether you’re already a runner or just starting out on your journey, working towards a half marathon is a great goal to aim for. Here we’ll give you a rundown of all our best tips and tricks to get you on track to run that half marathon.
Getting Started on Your Half Marathon Journey
You might think getting started is as easy as putting your running shoes on and heading out, and while that’s an important step, there are some other things you need to do to lay a good foundation for your training. One of the most important things you can do is to invest in a good pair of running shoes. It may sound obvious but having the right footwear can really make a difference to getting the most out of your training and running as a whole. If your feet are uncomfortable or sore from the wrong shoes you will be far less inclined to head out on your training runs. Unsupportive shoes can also lead to excessive strain on your joints and injury, so do your research and get the best ones you can afford.
You Get Out What You Put In
Nutrition is a huge part of training for running longer distances. What you put into your body will help to fuel you through extra miles and support recovery. Following a nutritional plan that contains the right levels of proteins, carbohydrates, calories and other nutrients can be the difference between you achieving your goal and not making it off the starting line.
Give Yourself Enough Time for Proper Marathon Training
It is that you give yourself plenty of time to build up stamina and allow your body to rest and recover between training sessions. Push yourself too hard in a short space of time and you risk injury and burnout. Neither of which will get you to the finish line on marathon day! It is recommended that you give yourself at least 12 weeks to complete your training, but if you’re entirely new to running then give yourself some more time to build up your fitness. Below is our Half Marathon Training Plan laid out week by week all the way up to race day. This plan is just a guide and not set in stone, so feel free to adapt it to your fitness level and lifestyle.
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
1 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 3 Miles | Rest or Cross Train | Rest or Cross Train | 4 Miles |
2 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 3 Miles | Rest or Cross Train | Rest or Cross Train | 5 Miles |
3 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 4 Miles | Rest or Cross Train | Rest or Cross Train | 5 Miles |
4 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 5 Miles | Rest or Cross Train | Rest or Cross Train | 6 Miles |
5 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 6 Miles (Include hills) at half marathon pace | Rest or Cross Train | Rest or Cross Train | 7 Miles |
6 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 6 Miles - 4 at half marathon pace | Rest or Cross Train | Rest or Cross Train | 6 Miles |
7 | Rest or Cross Train | 4 Miles | Rest or Cross Train | 6 Miles (Include Hills) at half Marathon pace | Rest or Cross Train | Rest or Cross Train | 6 Miles |
8 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 7 Miles - 4 at half marathon pace | Rest or Cross Train | Rest or Cross Train | 8 Miles |
9 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 7 Miles (Include hills) at half marathon pace | 2 Miles | Rest or Cross Train | 10 Miles |
10 | Rest or Cross Train | 3 Miles | Rest or Cross Train | 7 Miles - 5 at half marathon pace | 2 Miles | Rest or Cross Train | 10 Miles |
11 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 7 Miles - 4 at half marathon pace | 2 Miles | Rest or Cross Train | 9 Miles |
12 | Rest or Cross Train | 2 Miles | Rest or Cross Train | 5 Miles - 3 at half marathon pace | Rest or Cross Train | Rest or Cross Train | RACE DAY! |
Think Tortoise Not Hare
Running at a slow pace when your goal is to finish your half marathon in record time may seem counter-intuitive but the best runners train at a low intensity around 80% of the time and only dedicate 20% of training time to high-intensity workouts. Doing the majority of your runs at a comfortable pace that leaves you feeling like you could run another mile will do wonders for both your body and mental attitude to running.
Learn To Listen To Your Body
Any time you start to push your body beyond what it is used to you will undoubtedly end up with sore muscles. When it comes to running this is likely to be focused in your calves, hamstrings, and quads.
Stretching before and after a run can help to relieve some of this but it is a good idea to take rest days too. On average you can expect to take two to three days to recover from a hard workout, however, if you’re still feeling sore after four days it may be worth consulting a physio to get you back on track.
There is of course an important difference between sore muscles that will ease, and pain related to injury. As you become more used to running and understanding what feels right for you, you will more easily be able to distinguish between the two. If you do think you might have an injury, take the time to rest properly and heal before you get back to running.
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Expand Your Half Marathon Training Beyond Running
You don’t have to restrict your training to running, incorporating other types of exercise like swimming, strength training or yoga can reduce the risk of injury and help you get the most out of your non-running days.
Training here in the UK isn’t always easy or enjoyable thanks to our unpredictable weather. But you can still train effectively come rain or shine with a gym membership from The Gym Group. All of our gyms have state-of-the-art equipment including treadmills, strength training equipment and even classes for yoga, fit balance, and flexi-stretch. This means you can get a great workout whatever day of our Half Marathon Training Plan you’re on, even if the typical British weather leaves a lot to be desired!