12 week beginner Half-Marathon Training Plan

Half Marathon 12 week training programme for beginners

beginner half marathon picture

Week 1
Sunday 30 mins walk/jog
Monday Rest
Tuesday 15 mins walk/jog
Wednesday Rest
Thursday 15 mins walk/jog
Friday Rest
Saturday 15 mins walk/jog

Training Objective: Getting over the inhibitions and mental preparation
for a regular training pattern. The amount of
running is irrelevant – it’s more about being ‘out
there’.

 
Week 2
Sunday 40 mins walk/jog
Monday Rest
Tuesday 15 mins walk/jog
Wednesday Rest
Thursday 15 mins walk/jog
Friday Rest
Saturday 15 mins walk/jog

Training Objective: As week 1

 
Week 3
Sunday 50 mins walk/jog
Monday Rest
Tuesday 20 mins jog
Wednesday Rest
Thursday 20 mins jog
Friday Rest
Saturday Circuit in a park – run 1 min continuous then walk
1 min recovery x 10 each

Training Objective: Starting to run short distances continuously

 
Week 4
Sunday 60 mins jog/walk
Monday Rest
Tuesday 25 mins easy
Wednesday Rest
Thursday 25 mins easy
Friday Rest
Saturday Circuit in a park – run 1 min continuous then walk
1 min recovery x 10 each

Training Objective:
Gradually increasing time of the feet – a mental
strategy or run 5 mins/walk 1 min for the long run
will help you get through 60 mins.

 
Week 5
Sunday 75 mins run/walk
Monday Rest
Tuesday 35 mins easy
Wednesday Rest
Thursday 35 mins easy
Friday Rest
Saturday Circuit in a park – run 1 min continuous then walk
1 min recovery x 10 each

Training Objective: 15 mins added to the long run – using the 5 min
run/ 1 min walk strategy

 
Week 6
Sunday 75 mins run/walk
Monday Rest
Tuesday 40 mins easy
Wednesday Rest
Thursday 40 mins easy
Friday Rest
Saturday 10 x 1 min running up shallow hill – walk back
down recovery

Training Objective: Consolidation week – slight increase in the
midweek runs

 
Week 7
Sunday 75 mins run/walk
Monday Rest
Tuesday 45 mins steady
Wednesday Rest
Thursday 60 mins steady
Friday Rest
Saturday 10 x 1 min running up shallow hill – walk back
down recovery

Training Objective:
The long runs are going to start to get you tired –
refuelling after the Sunday run & mid week hour
run is essential – it’s tough but it will start to build
the endurance you’ll need for the race.

 
Week 8
Sunday 45 mins run/walk
Monday Rest
Tuesday 45 mins run
Wednesday Rest
Thursday 20 mins easy
Friday 20 mins easy
Saturday Rest

Training Objective: Recovery week!

 


Week 9
Sunday 90 min steady run
Monday Rest
Tuesday 50 mins easy
Wednesday Rest
Thursday 60 mins easy
Friday Rest
Saturday Rest

Training Objective: An increase in both the long run and total running
time in the week. Emphasis is still on building up
the distance. Tapering at the end of the week so
you are fresh to tackle your first 2 hour run at the
start of the next week.

 
Week 10
Sunday 2 hours easy
Monday Rest
Tuesday 30 mins run
Wednesday 30 mins run
Thursday Rest
Friday 20 mins easy
Saturday Rest

Training Objective: You’ve done a big run – the rest of the week is
recovery time as you plan your next landmark – a
half marathon race. Choose one that has a lot of
runners so that you get the full atmosphere of a big
event.

 

Week 11
Sunday 90 mins
Monday Rest
Tuesday 10 min warm up – alternate 1 min fast/1 min slow x
10
Wednesday 60 mins
Thursday Rest
Friday 30 mins run
Saturday RestTraining Objective: Speed session gets you used to running a little
quicker than the predicted half marathon pace.

 

 

Week 12
Sunday 45 mins easy
Monday Rest
Tuesday 30 mins easy
Wednesday Rest
Thursday 30 mins steady
Friday Rest
Saturday Rest

Training Objective: Sunday’s run is a confidence booster. Plan a route
with friends who can support you – take water out
and generally pander to your needs. Make sure you
eat plenty the night before and immediately after
the long run.