Training

Improver's Training Plan

If you regularly run more than 10km (six miles) in training or racing, and you now want to have a go at the half ­marathon distance, the improver’s schedule is for you.

Week 1
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 4 miles fartlek
Friday 3 miles easy
Saturday Rest day
Sunday 6 miles easy
Week 2
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 5 miles fartlek
Friday 3 miles easy
Saturday Rest day
Sunday 8 miles easy
Week 3
Monday Rest day
Tuesday 4 miles easy
Wednesday Rest day
Thursday 5 miles fartlek
Friday 4 miles easy
Saturday Rest day
Sunday 10 miles easy
Week 4
Monday Rest day
Tuesday 4 miles easy
Wednesday Rest day
Thursday 1 mile easy 3 x 1 mile at target race pace, 1 mile easy
Friday 4 miles easy
Saturday Rest day
Sunday 12 miles easy
Week 5
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 5 miles fartlek
Friday 4 miles easy
Saturday Rest day
Sunday 8 miles easy
Week 6
Monday Rest day
Tuesday 5 miles easy
Wednesday Rest day
Thursday 1 mile easy, 3 x 1 mile at target race pace, 1mile easy
Friday 4 miles easy
Saturday Rest day
Sunday 10 miles easy
Week 7
Monday Rest day
Tuesday 5 miles easy
Wednesday Rest day
Thursday 5 miles fartlek
Friday 4 miles easy
Saturday Rest day
Sunday 12 miles easy
Week 8
Monday Rest day
Tuesday 5 miles easy
Wednesday Rest day
Thursday 4 miles fartlek
Friday 4 miles easy
Saturday Rest day
Sunday 12 miles easy
Week 9
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 1 mile easy, 3 x 1 mile at target race pace, 1 mile easy
Friday 3 miles easy
Saturday Rest day
Sunday 10 miles easy
Week 10
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 5 miles fartlek
Friday 3 miles easy
Saturday Rest day
Sunday 8 miles easy
Week 11
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 3 miles fartlek
Friday 3 miles easy
Saturday Rest day
Sunday 6 miles easy
Week 12
Monday Rest day
Tuesday 3 miles easy
Wednesday Rest day
Thursday 1 mile easy, 1 mile at target race pace, 1 mile easy
Friday 2 miles easy
Saturday Rest day
Sunday Half Marathon Race Day!