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Half Marathon Training Guide

This document outlines a 13-week training plan designed to prepare runners for a half marathon, incorporating various workouts such as speed workouts, distance runs, and long runs. Each week includes specific training activities for each day, emphasizing cross-training, tempo runs, and rest days to enhance performance. The plan progressively increases in intensity and distance, culminating in a half marathon race at the end of the training period.

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natnat63250
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68 views1 page

Half Marathon Training Guide

This document outlines a 13-week training plan designed to prepare runners for a half marathon, incorporating various workouts such as speed workouts, distance runs, and long runs. Each week includes specific training activities for each day, emphasizing cross-training, tempo runs, and rest days to enhance performance. The plan progressively increases in intensity and distance, culminating in a half marathon race at the end of the training period.

Uploaded by

natnat63250
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

5K TO HALF MARATHON TRAINING PLAN : KM

WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Cross Training Speed Workout Distance Run Rest Day Threshold Workout Rest or Easy Run Long Run
30-45 min Warm Up 2-3 km 5 km Warm up 1.5 km 6-8 km 6.5 km
5 x 4 min at tempo
1 10 x 400 m at 5k pace
pace with 90 sec
with 200m jog
recovery
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Threshold Workout Rest or Easy Run Long Run
6-8 km + 4 x 75m
30-45 min Warm Up 2-3 km 6.5 km Warm up 1.5 km 8 km
strides
2 4 x 5 min at tempo
6 x 800 m at 5k pace
pace with 90 sec
with 200m jog
recovery
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Threshold Workout Rest or Easy Run Long Run
6-8 km + 4 x 75m
40-45 min Warm Up 2-3 km 6.5 km Warm up 1.5 km 9.5 km
strides
3 3 x 7 min at tempo
6 x 1000m at 5k pace
pace with 90 sec
with 200m jog
recovery
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
40-45 min Warm Up 2-3 km 6.5 km Warm up 1.5 km 6-8 km 10 km
1 x 1600 m at 5k pace
4 with 200m jog; 4 x 800
20 min tempo pace
at 5k pace with 200m
jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
9.5 km with the last 3
6-8 km + 4 x 75m
45 min Warm Up 2-3 km 6.5 km Warm up 1.5 km km at goal hald
strides
marathon pace
5 4 x 800 m at 5k pace
with 200m jog; 4 x
25 min tempo pace
400m at mile pace
with 200m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
6-8 km + 4 x 75m
45 min Warm Up 2-3 km 8 km Warm up 1.5 km 13 km
strides
6
6 x 1000m at 5k pace
30 min tempo pace
with 200m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
6-8 km + 4 x 75m
45 min Warm Up 2-3 km 8 km Warm up 1.5 km 14.5 km
strides
7
3-4 x 1600m at 5k
35 min tempo pace
pace with 400m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
6-8 km + 4 x 75m
45 - 60 min Warm Up 2-3 km 9.5 km Warm up 1.5 km 16 km
strides
8
5 x 1200 m at 5k pace
30 min tempo pace
with 200m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Time Trail
6-8 km + 4 x 75m
45 - 60 min Warm Up 2-3 km 11 km Warm up 1.5 km 10k time trial or race
strides
9
6-8 x 600m at mile
40 min tempo pace
pace with 200m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Tempo Run: Rest or Easy Run Long Run
6-8 km + 4 x 75m
45 - 60 min Warm Up 2-3 km 11 km Warm up 1.5 km 16 km
strides
10
10x 400m at mile pace
40 min tempo pace
with 200m jog
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Threshold Workout Rest or Easy Run Long Run
6-8 km + 4 x 75m
45 - 60 min Warm Up 2-3 km 12 km Warm up 1.5 km 19 km
strides
11 2 x 10 min at tempo
6 x 1000m at 5k pace
pace with 90 sec
with 200m jog
recovery
Cool down 2-3 km Cool down 1.5 km
Cross Training Speed Workout Distance Run Rest Day Shake Out Run Rest or Easy Run Long Run
20 min + 4 x 75m 6-8 km + 4 x 75m
45 - 60 min Warm Up 2-3 km 11 km 11 km
strides strides
12
8 x 800m at 5k pace
with 200m jog
Cool down 2-3 km
Cross Training Speed Workout Easy Run Rest Day Shake Out Run Race Rest Day
20 min + 4 x 75m
30-40 min Warm up 2 km 6-8 km Half Marathon!
strides
13 4 x 800 at goal half
marathon pace with
200m jog
Cool down 1 km

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