10 Week Half Marathon Programme

This 10-week half-marathon training plan for novices gradually builds mileage, blending long runs with faster-paced workouts to boost endurance and develop speed.

Download the half marathon training programme, here.

Is this too much for you? Take things down a notch with one of these beginner training programmes. 

KEY

REST/XT:  Ideally, do no exercise. Non-impact cross-training like stretching, yoga, or swimming is fine.

EZ Run: Run at a conversational pace or cross-train. When on a bike or rowing or elliptical machine, maintain a sustained aerobic effort.

LSD: Long, slow distance run that builds endurance. Run at a conversational pace. LSDs are rehearsals for race day – use them to determine your gear choices and fueling strategies before and during the run.

Tempo: These teach your body how to hold a faster pace over time. Do them at a comfortably hard pace, where you can talk in phrases. To find your tempo pace, see ‘How fast should I run?’ (facing page).

10-K Race: This ‘tune-up’ race is optional. If you choose to do it, use it as a race rehearsal for your half-marathon – practice what you’ll wear, eat, and drink, as well as your pacing strategy.

Got questions about the programme? Are you ready to run a half marathon? What happens when you miss a week of training? Don’t worry: we’ve got your answers, here.

Am I ready to run a half marathon?

,

5 Responses to 10 Week Half Marathon Programme

  1. dean 13 October 2012 at 2:59 pm #

    i live in an issolated area where i do not have any accsess to 10km races what can i do to subsitute

  2. jen 24 September 2013 at 8:37 pm #

    I looked around, and this is the best 10 week plan out there. Thanks!

  3. Sol Werth 15 October 2013 at 12:41 pm #

    Am running the 21k half marathon in the Nairobi Standard Charted marathon 2013. Ive been doing 5k at 22mins. hope this helps

  4. Kate 25 August 2014 at 2:06 am #

    Im just curious about the LSD’s on sunday. They seem to amp up in distance quickly from week to week without building up, e.g. week 8 we go from 10km on thursday to 19 km that sunday, adding on 9km.

Leave a Reply