This programme is for those who have run a half marathon distance once before, and would now like to try for something a little faster. The schedules assume that you have already got into the running habit and are doing 4-5km at a time, about three times a week.
Download the programme PDF here.
| Day 1 | Day 2 | Day 3 | Day 4 | |
| Week 1 | 6.5km slow | 5km slow | 6.5km | 5km time trial |
| Week 2 | 5km easy | 5km, with a few 50m bursts | 5km easy
| 8-10km slow |
| Week 3 | 6.5km easy | 6.5km, with a few 100m bursts | 5km, timed, plus 1.5km jog | 11-13km slow (or 1h – 1h15) |
| Week 4 | 6.5km easy | 6.5km, with a few 30 second bursts | 6.5km | 13km slow (or 1h – 1h15) |
| Week 5 | 6.5km or 35 mins easy. | 6 – 7km of fast-and-slow, with bursts up the hills (but not down them) | 6.5km or 35 mins easy | 14 – 16km steady, or 10K race. |
| Week 6 | 6.5km easy. | 6.5km, with a few 100m bursts. | 5km, timed, plus 1.5km jog. | 11 – 13km slow (or 1h-1h15min) |
| Week 7 | 5 – 6.5km easy. | 1.5km jog, then 2x5min fast, with 5 min slow jog recovery. | 6.5km easy on grass. | 14-16km slow. |
| Week 8 | 6.5km easy. | 6.5km, with a few 30 second bursts. | 6.5km | 13km slow (or 1h-1h15min) |
| Week 9 | 5 – 6km easy. | 5km, with a few short bursts. | 5km on grass | Warm up, then do a 10K race, then 10mins walking or jogging. |
| Week 10 | 6.5 – 8km km easy. | 1.5km jog, then 2 x 7-8 mins fast, with 5 min jog recovery between. | 6.5km on grass, incl several short bursts. | 17 – 19km, as slow as you like. |
| Week 11 | 5 – 6 km easy. | 1.5km jog, then 2 x 5 mins fast, with 5 min jog recovery between. | 6.5km easy on grass | 14 – 16km slow |
| Week 12 | 5km easy. | 1.5km jog, then 1.5km at race speed, then 1.5km jog. | 3km jog | RACE DAY! |
Don’t forget to have a look at these tips on how to run a sub 2 hour half marathon
Loading ...
That time does this programme assume the runner has done a half marathon in?
And what are the paces required for slow, easy, fast, etc as used in the programme.
Hi Rogeema
I’ll get the info and let you know!
A
Plz help me to develop strength n stamina n workout to do thank u
Hi,
How would you suggest splitting the days up ie Monday is Day 1Wednesday day 3 etc?
Would it be detrimental to add in a day 5 if not what would you suggest i do on the extra day (starting on week short and want to ensure a sub 2 hour)