A marathon training schedule for beginners featuring 16 and 24 week novice marathon running training programs to get you for no running experience to completing your first 26. So, if youre taking part in an autumn half, you need to follow a maintenance programme to help maintain your fitness levels until you begin to look at building your training 3 months before race day. Free running training schedule downloads running training plan. This 12week plan will get new runners and firsttime half marathoners ready for. It is geared for runners with a solid base of training volume of approximately 25 miles per week and starts with 30 miles a week before building to a maximum of 45 miles. Rest if you havent already, set up your justgiving page. If youve got a couple of half marathons under your belt and now you want to push yourself further, this is the training guide for you. This beginner half marathon training program assumes. The schedule consists of five weeks of training progression and two weeks of taper. Monday, wednesday and friday runs should be at a decent pace. You should have completed two or three 90plus minute runs and two or three 3.
If you have a couple of 5ks under your belt, its time to take your training to the next level. My plan consists of 3 runs a week, and a build up of just weeks. This 12 week half marathon training schedule is perfect for those of you who can run or runwalk about 34 miles comfortably. The ntc app is a great way to add crosstraining to your schedule. Plan your schedule, trust the training run slow at conversation pace. If it were easy, there would be little challenge to an event such as the half marathon. Check for updates and more training advice, and remember to return periodically to the half marathon novice 1 page to get clarification on workouts. The marathon and half marathon are serious distances, you must take your training seriously. Because your race is only seven weeks away, you should be confident swimming more than 2000 meters.
Download our fit in 5 workout and stretching guide online to help support this training plan and smash your half marathon in 12 weeks. Cross training activities are up to you and can include yoga, swimming, cycling, or even an ultimate frisbee game. Over 12 weeks, youll build your strength, speed and endurance to hit a new personal best. Use a recent 5k, 10k, halfmarathon or marathon time, if you have. At the back of this guide, youll find two training timetables for beginner, intermediate and advanced runners.
Shine night walk half marathon 12 week training plan cancer research uk is a registered charity in england and wales 1089464, scotland sc041666 and the isle of man 1103. Half marathon beginner training plan cancer research uk. Week monday tuesday wednesday thursday friday saturday sunday 1 rest run 2 miles rest run 2. Training plan half marathon marathon very hard 90100% hard 8090% moderate 7080% light 6070% very light 5060% more training plans at. Absolute beginner 5k or 3mile schedule 8 weeks free download. This beginner half marathon training program assumes you have been running consistently for at least 46 weeks and can run for at least thirty minutes without stopping before beginning the program.
Training plans 12week halfmarathon training schedule. The half marathon the half marathon is not to be taken lightly and is both a serious test of your fitness and your commitment to training. To implement this approach at an upcoming spring marathon, check out the following 12week schedule we developed in consultation with hudson. Training plans 12week halfmarathon training schedule this 12week plan will get new runners and firsttime half marathoners ready for. This is a simple 4 day a week plan for your first half marathon. Be consistent with your training, and the overall details wont matter. The plan created is best for someone with a base and already running 2030. This tssbased half marathon plan is designed to meet half marathon goal times between 1. Marathon training plan for six weeks popsugar fitness. Welcome to the big half training plans complete beginner half marathon training plan. Weve pulled together this training programme to help you understand the basics of what, how much and when to run over the next weeks to ensure you reach the finish line of your. Snwtplan training plan created by week mon tue wed thu fri sat sun 1 core exercises 30 minute walk to include. Ahead of the marathon season in 2015, i created a week marathon plan for a friend whos run a marathon before, and wants to keep running to a sensible level and not have it take over her life. Congratulations on signing up for a half marathon tough enough to be.
If you recover quite quickly then it is feasible to compete in a 10km about 46 weeks after the half marathon with the aim of running a good time. You need months of training, spending hundreds of hours to make yourself marathon ready, and for many, it robs the fun from the run. The half marathon currently has the highest percentage of women of any u. Following this training plan will ensure that you are physically prepared and able to complete. See 14 week training plan here spread out over four months instead of three, this training plan is designed for runners whove run a half marathon already and are in need of a training plan that can fit into a busy schedule with four training days each week vs. Whether its your first time in a racing bib or you just need a little refresher on those 10miler training runs, weve got a halfmarathon training schedule that will get you across the finish line. A 12 week half marathon training schedule is a perfect solution for those who want to run a half marathon three months from now. Do not run more than two consecutive days when following this schedule. This program is designed for those who have been doing some running or walking for a few weeks.
Half marathon training guide intermediate 12 weeks. Whether youre an experienced runner, a beginner or anywhere in between, the. See 16 week training plan here designed for beginners and even. Shine night walk half marathon 12 week training plan. Feel free to distribute the document in its complete format as you like. This beginner marathon training program assumes you have been running consistently for at least 810 weeks and can run for at least thirty minutes without stopping before beginning the program. Over the next 18 weeks i will provide you plenty of practical advice in the areas of running form, motivation, nutrition, avoiding aches and pains and lots more. Rest if you havent already, set up your online fundraising page. Full marathon 12 week training plan cancer research uk is a registered charity in england and wales 1089464, scotland sc041666 and the isle of man 1103. Half marathon beginner training cancer research uk. Attached is the 6 week half marathon training schedule from.
Follow this beginner 10k training schedule to progress from a 5k to a 10k in six weeks. You are training for your first half marathon but have a solid background of training and competing at shorter events of at least 10k in distance, probably over 12 months or longer. For the half marathon, however, you can train for a great race with a schedule that looks like a. If it looks like a good fit for you then be sure to grab. The beginners guide is suitable for people who are.
You should be able to run at least five miles in one time before thinking about your half marathon preparation. If you cant run on wednesday, but you can on thursday then make wednesday your rest day and run on thursday. Rather than hitting the heavy weights in the gym, in the 12 weeks preceding your half marathon, focus on a few simple doanywhere. For workout wednesday i am thrilled to share my personal 12 week half marathon training plan. Half marathon training plan may not be reproduced or rebroadcasted without permission from the boston athletic association week 1 monday off tuesday 34 miles wednesday 45 miles thursday off friday 45 miles saturday 34 miles sunday long run. This intermediate half marathon plan is for someone who has done the distance and wants to step it up a notch. You have already completed one or more half marathon events and you are now looking to improve. Maintenance plan typically and the gh training plans are no different building up half marathon fitness generally takes around 12 weeks. Take it one day, one workout, at a timeno peeking ahead. The plan includes running workouts, runnerspecific strength workouts, and rest and recovery days. This way, you will develop good overall fitness, and your body will be continually stimulated by the variety of exercises. Half marathon training plan may not be reproduced or rebroadcasted without permission from the boston athletic association week 1 monday off tuesday 23 miles wednesday off thursday 23 miles friday off saturday 23 miles sunday long run. Whether you plan your half as a singular accomplishment or as a.
If you want to do a mixed training on these days because you feel good, thats up to you of course, however its better to stretch and do an activity like yoga or pilates on these days or simply nothing at all. Congratulations on signingup for your first half marathon. Now that your goal is set, try gouldings simple training plan, designed by nike master trainer marie purvis. In fact, theres no need to be a serious runner to complete a race goal. The half marathon intermediate training plan focuses.
Everyone is an individual and your base level of fitness may vary. On saturday weeks 1, 3, 5, 7, and 9 the easy run can be substituted with crosstraining elliptical, biking, swimming. Half marathon to finishfor runners and walkers scroll down for the time goal schedule how to train for a half marathon by jeff. This sixteen week training plan provides a structured and progressive path to prepare you for your first half. To read about a new concept in half marathon training programs involving only three runs a week please click. This beginner half marathon training program assumes you have been running consistently for at least 46 weeks and can run for at least thirty minutes without.