21.1K 10K 5.
5K
2025
8 WEEK
TRAINING
GUIDE
powered by
“ The will
to win is
important,
but the will
to prepare
is vital.”
– Haile Gebrselassie
Your training
journey starts
here!
Training for a half marathon is key
to performing your best on race
day. By following a structured
training plan, you can build the
strength, stamina, and confidence
needed to reach your race day
goals. A well-designed plan helps
prevent injuries, improves your
endurance, and ensures you’re fully
prepared to take on the challenge
ahead. Stick to your plan, stay
committed, and you’ll cross that
finish line stronger than ever!
TRAINING TERMINOLOGY
Easy: The “Easy” level is all about running form and completing the session. It’s ideal
at a comfortable pace where you can for improving race performance or building
easily hold a conversation. It helps build strength, but it should feel challenging.
endurance and fitness without pushing The goal is to push through the discomfort,
your limits. Focus on maintaining a steady, increasing your fitness and stamina with
relaxed pace within an aerobic zone, ideal each run.
for beginners or those building stamina.
The goal is consistency and gradual Builds: A “build” run is a workout
improvement, while enjoying the run and where you gradually increase your pace
staying relaxed throughout each session. throughout the session. You start at an
easy, comfortable pace, then pick up the
Moderate: At the “Moderate” level, your speed during the middle portion of the
pace should challenge you but still allow run. Finally, you finish the run with an
you to say short phrases without gasping even faster pace, pushing yourself to the
for air. This level helps improve both end. This type of workout helps improve
endurance and speed, pushing your limits your stamina and speed endurance, as it
while maintaining control. You’ll start to teaches your body to handle increasing
2025
feel the effort, but you should still be able levels of effort and finish strong.
to carry on a conversation in short bursts.
Ideal for building stamina and increasing Why does the training program include
pace, this level fosters steady progress gym/strength training?
while improving cardiovascular fitness. Incorporating gym or cross-training
into your running program is essential
Tempo: A tempo run is a workout that is for building overall strength, improving
run at a pace faster than your moderate endurance, and preventing injury. Cross-
pace but not as intense as a hard run. training enhances muscle balance, reduces
It’s usually described as a “comfortably the risk of overuse injuries, and targets
hard” effort, where you can maintain the different muscle groups that running
pace without feeling like you’re at your alone may miss. Activities like strength
maximum, but it still feels challenging. A training, cycling, or swimming can boost
tempo run helps improve your endurance cardiovascular fitness, increase power, and
and lactate threshold, making it easier to promote recovery, helping you become a
sustain faster paces over longer distances. more well-rounded, efficient runner.
Hard: At the “Hard” level, your pace
is intense, making speaking nearly
impossible. This level pushes your limits,
increasing both speed and cardiovascular
capacity. You’ll be working at a high effort,
where you’re focused on maintaining your
[Link] #RUNMELBOURNE2025
2025
5.5K
BEGINNER
GOAL = TO RUN A 5.5K BEGINNER!
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm-up: 5min walk
1 Rest 15min walk Rest
3 x (1min run + 2min
walk)
Rest Cross training/Gym
6 x (1min run
+ 1min walk)
Cool down: 7min walk
Warm up: 5min walk
2 Rest 15min walk Rest
4 x (1min run + 2min
walk)
Rest Cross training/Gym
6 x (1min run
+ 1min walk)
Cool down: 7min walk
Warm up: 5min walk
3 Rest 20min walk Rest
6 x (1min run + 2min
walk)
Rest Cross training/Gym
5 x (2min run
+ 2min walk)
Cool down: 1min walk
Warm up: 5min walk
4 Rest 20min walk Rest
8 x (1min run + 2min
walk)
Rest Cross training/Gym
6 x (2min run
+ 2min walk)
Cool down: 1min walk
4 x 4min run
Warm up: 5min run
5 Rest 25min walk Rest 5 x (2min run + 2min
walk)
Rest Cross training/Gym
+ 2min walk or try
2 x (10min run
+ 2 min walk))
2025
4 x 4min run
Warm up: 5min run
6 Rest 25min walk Rest 5 x (3min run + 2min
walk)
Rest Cross training/Gym
+ 2min walk or try
2 x (10min run
+ 2 min walk)
Warm up: 5min run
5 x (4min run
7 Rest
15min walk
+ 10min run
Rest
5 x (3min run + 1min
walk)
Rest Cross training/Gym + 2min walk) or
try 25min run
Cool down: 5min walk
Warm up: 5min run
8 Rest
15min walk
+ 10min run
Rest
5 x (2min run + 1min
walk)
Rest Cross training/Gym RACE DAY
Cool down: 5min walk
[Link] #RUNMELBOURNE2025
2025
10K
BEGINNER
GOAL = TO RUN A 10K BEGINNER!
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm up: 5min walk
1 Rest 30min walk Rest
6 x (2min run
+ 1min walk)
Rest Cross training/Gym
5 x (1K run
+ 2min walk)
Cool down: 5min walk
Warm up: 5min walk
2 Rest 30min walk Rest
6 x (2min run
+ 1min walk)
Rest Cross training/Gym
5 x (1K run
+ 2min walk)
Cool down: 5min walk
Warm up: 5min walk
3 Rest
25min walk +
5min run
Rest
6 x (3min run
+ 1min walk)
Rest Cross training/Gym
4 x (1.5K run
+ 2min walk)
Cool down: 5min walk
Warm up: 6min walk
4 Rest
25min walk +
5min run
Rest
6 x (3min run
+ 1min walk)
Rest Cross training/Gym
5 x (1.5K run
+ 2min walk)
Cool down: 5min walk
Warm up: 5min run
6 x (4min run
5 Rest
20min walk
+ 10min run
Rest + 1min walk) Rest Cross training/Gym
4 x (2K run
+ 2min walk)
2025
Cool down:
5min easy run
Warm up: 5min run
5 x (4min moderate run
6 Rest
20min walk
+ 10min run
Rest +1min walk)
Cool down:
Rest Cross training/Gym
4 x (2.5K run
+ 1min walk)
5min easy run
Warm up: 10min run
6 x (4min run
7 Rest
15min walk
+ 15min run
Rest + 1min easy run)
Cool down:
Rest Cross training/Gym 8K run
5min easy run
Warm up: 10min run
5 x (2min moderate run
8 Rest
15min walk
+ 15min run
Rest + 2min easy run)
Cool down:
Rest Cross training/Gym RACE DAY
5min easy run
[Link] #RUNMELBOURNE2025
2025
21.1K
BEGINNER
GOAL = TO RUN A HALF MARATHON BEGINNER!
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm up: 7min run
6 x (2min moderate
1 Rest
20min run
+ 10min walk
Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 5-6K
5min easy run
Warm up: 15min run
6 x (2min moderate
2 Rest
20min run
+ 10min walk
Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 6-7K
2min easy run
Warm up: 6min run
6 x (3min moderate
3 Rest
20min run
+ 10min walk
Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 8-10K
5min easy run
Warm up: 11 min run
6 x (3min moderate
4 Rest
20min run
+ 10min walk
Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 10-12K
5min easy run
Warm up: 10min run
2025
5 x (4min moderate
5 Rest 30min easy run Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 12-14K
5min easy run
Warm up: 15min run
5 x (4min moderate
6 Rest 30min easy run Rest run + 1min walk)
Cool down:
Rest Cross training/Gym 14-18K
5min easy run
Warm up: 10min run
5 x (1K mod/hard run
7 Rest 30min easy run Rest + 2min walk)
Cool down:
Rest Cross training/Gym 10K
5min easy run
Warm up: 10min run
8 x (2min mod/hard run
8 Rest 35min easy run Rest + 1min easy run)
Cool down:
Rest Cross training/Gym RACE DAY
6min easy run
[Link] #RUNMELBOURNE2025
2025
5.5K
INTERMEDIATE
GOAL = TO RUN A 5.5K INTERMEDIATE!
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm-up: 5min walk
1 Rest 15min walk Rest
6 x (1min run + 2min
walk)
Rest Cross training/Gym
10 x (1min run
+ 1min walk)
Cool down: 7min walk
Warm up: 5min walk
2 Rest 15min walk Rest
6 x (1min run + 2min
walk)
Rest Cross training/Gym
10 x (1min run
+ 1min walk)
Cool down: 7min walk
Warm up: 5min walk
3 Rest 20min walk Rest
6 x (2min run + 2min
walk)
Rest Cross training/Gym
6 x (3min run
+ 2min walk)
Cool down: 1min walk
Warm up: 5min walk
4 Rest 20min walk Rest
6 x (2min run + 2min
walk)
Rest Cross training/Gym
6 x (3min run
+ 2min walk)
Cool down: 1min walk
Warm up: 5min run
5 Rest 25min walk Rest 5 x (4min run + 2min
walk)
Rest Cross training/Gym
2 x (2K run
+ 2min walk)
2025
Warm up: 5min run
6 Rest 25min walk Rest 5 x (4min run + 2min
walk)
Rest Cross training/Gym
2 x (15min run
+ 1 - 2min walk)
Warm up: 5min run
3K run + 1min
7 Rest
15min walk
+ 10min run
Rest
5 x (4min run + 1min
walk)
Rest Cross training/Gym walk + 2Krun
+ 1min walk)
Cool down: 5min walk
Warm up: 5min run
8 Rest
15min walk
+ 10min run
Rest
5 x (2min run + 1min
walk)
Rest Cross training/Gym RACE DAY
Cool down: 5min walk
[Link] #RUNMELBOURNE2025
2025
10K
INTERMEDIATE
GOAL = TO RUN 10K
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm up: 7min run
6 x (2min moderate run
1 Rest
20min run
+ 10min walk
Rest + 1min walk)
Cool down:
Rest Cross training/Gym 5-6K
5min easy run
Warm up: 7min run
6 x (2min moderate run
2 Rest
20min run
+ 10min walk
Rest + 1min walk)
Cool down:
Rest Cross training/Gym 6-7K
5min easy run
Warm up: 6min run
6 x (3min moderate run
3 Rest
20min run
+ 10min walk
Rest +1min walk)
Cool down:
Rest Cross training/Gym 6-7K
5min easy run
Warm up: 6min run
6 x (3min moderate run
4 Rest
20min run
+ 10min walk
Rest + 1min walk)
Cool down:
Rest Cross training/Gym 7-8K
5min easy run
Warm up: 6 min run
2025
6 x (3min moderate run
5 Rest 30min easy run Rest + 1min walk)
Cool down:
Rest Cross training/Gym 7-8K
5min easy run
Warm up: 5min run
5 x (4min moderate run
6 Rest 30min easy run Rest +1min walk)
Cool down:
Rest Cross training/Gym 9-10K
5min easy run
Warm up: 10min run
8 x (2min mod/hard run
7 Rest 30min easy run Rest + 1min easy run)
Cool down:
Rest Cross training/Gym 9-10K
6min easy run
Warm up: 10min run
5 x (2min mod/hard run
8 Rest 30min easy run Rest + 2min easy run)
Cool down:
Rest Cross training/Gym RACE DAY
5min easy run
[Link] #RUNMELBOURNE2025
2025
21.1K
INTERMEDIATE
GOAL = TO RUN A HALF MARATHON INTERMEDIATE!
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY LONG RUN
Warm up: 10min run
6 x (3min mod/hard run Cross training/
1 Rest 30min easy run Rest + 1min walk)
Cool down: 6min easy
Rest Gym/ easy
30-40min run
8-10K
run
Warm up: 10min run
6 x (3min mod/hard run Cross training/
2 Rest 30min easy run Rest + 1min walk)
Cool down: 6min easy
Rest Gym/ easy
30-40min run
10-12K
run
Warm up: 6min run
5 x (1K mod/hard run 40min run
3 Rest 30min easy run Rest + 2min walk)
Cool down: 5min easy
Rest including a
20min tempo
12-14K
run
Warm up: 6min run
5 x (1K mod/hard run Cross training/
4 Rest 40min easy run Rest + 2min walk)
Cool down: 5min easy
Rest Gym/easy 30-
40min run
14-16K
run
Warm up: 15min run
2025
1min fast + 1min easy +
2min fast + 1 min easy +
3min fast + 2min easy + Cross training/
5 Rest 40min easy run Rest 3min fast + 2min easy +
2min fast + 1min easy +
Rest Gym/easy
30-40min run
16-18K
1min fast +1min easy
Cool down: 10min easy
run
Warm up: 15min run
1min fast + 1min easy +
2min fast + 1 min easy +
3min fast + 2min easy + Cross training/
6 Rest 40min easy run Rest 3min fast + 2min easy +
2min fast + 1min easy +
Rest Gym/easy
30-40min run
18-20K
1min fast + 1min easy
Cool down: 10min easy
run
Warm up: 10min run
2 x 90sec fast/90
sec easy, + 4 x 60sec
10K
7 Rest 30min easy run Rest
fast/60sec easy +
4x30sec fast/30sec easy,
Rest Easy 30min run (HALF MARA
PACE)
4x15sec fast/15sec easy
Cool down: 5min easy
run
Warm up: 10min run
8 x (2min mod/hard run 40min run
8 Rest 30min easy run Rest + 1min easy run)
Cool down: 6min easy
Rest including
a 20min tempo
RACE DAY
run
[Link] #RUNMELBOURNE2025
“ It’s not
about the
time you
finish, it’s
about the
time you
put in.”
– Unknown
