Schedule key
x 1 mile 10 secs slower than 10K pace, with 2-min rest between each
GHMP: Goal half-marathon pace
Challenging: A pace that’s on the edge of your comfort zone. An effort of 8 out of 10
What everyone's reading
Negative split: Best Garmin deals
Our 12-week beginner's half marathon training plan:
Week 1
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 4 x 6 mins challenging, with 2-min recovery jog in between each
Friday: Rest
Saturday: x 800m at 10K pace, with 90 secs rest between each
Sunday: Long run 10-11 miles, with last 2 at GHMP
Week 2
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 6 min easy, 5 miles GHMP, 1 min easy
Friday: Rest
Saturday: 45 mins easy
Sunday: Cycle, swim, walk or cross-trainer easy 60 mins
Week 3
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 4 x 7 mins challenging with 2-min recovery jog between each
Friday: Rest
Saturday: x 800m at 10K pace, with 90 secs rest between each
Sunday: mins easy, with 4 x 30 second surges of speed
Week 4
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 8 min easy, 5 miles GHMP, 1 min easy
Friday: Rest
Saturday: x 800m at 10K pace, with 90 secs rest between each
Sunday: Marathon plans whatever your time goal
Week 5
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 Long run 10-11 miles, with last 2 at GHMP
Friday: Rest/cross-train
Saturday: How to train for a hilly race
Sunday: 10K race (or rest if you did a Parkrun)
Week 6
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 2 x 2 miles at GHMP
Friday: Rest
Saturday: Start all hill and speed sessions with 15 mins easy running and end with 5 mins easy
Sunday: min easy, 3 miles at GHMP, 1 min easy
Week 7
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 6 x 800m at 10K pace, with 90 secs rest between each
Friday: Rest
Saturday: 1 x 10 mins challenging with 2-min recovery jog between each
Sunday: Cycle, swim, walk or cross-trainer easy 60 mins
Week 8
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 min easy, 5 miles GHMP, 1 min easy
Friday: Rest
Saturday: 45 mins easy
Sunday: Train like a pro
Week 9
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 Best Garmin deals
Friday: Rest
Saturday: 8 Mission Marathon Training Plan: sub-3 hours
Sunday: Long run 10-11 miles, with last 2 at GHMP
Week 10
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 4 Published: 28 July 2016
Friday: Rest
Saturday: Advertisement - Continue Reading Below
Sunday: Long run 11 miles, with last 3 at GHMP
Week 11
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 1 min easy, 5 miles GHMP, 1 min easy
Friday: Rest
Saturday: 4 RWC: 16-week, sub-3:45 marathon training plan
Sunday: Long run 7 miles easy
Week 12
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 40 Cross-train/easy run 30 mins
Friday: Rest
Saturday: 20 mins easy
Sunday: Race day!
