Schedule key
x 6 mins challenging, with 2-min recovery jog in between each
GHMP: How slowing down can help you speed up
Challenging: A pace that’s on the edge of your comfort zone. An effort of 8 out of 10
Negative split: x 10 mins challenging with 2-min recovery jog between each
Our 12-week beginner's half marathon training plan:
Week 1
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 4 mins easy, with 4 x 30 second surges of speed
Friday: Rest
Saturday: Resting heart rate
Sunday: x 1 mile 10 secs slower than 10K pace, with 2-min rest between each
Week 2
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 6 x 20-30 sec hills with walk/jog recovery
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 How slowing down can help you speed up
Friday: Rest
Saturday: Resting heart rate
Sunday: Long run 7-8 miles easy
Week 4
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 8 x 20-30 sec hills with walk/jog recovery
Friday: Rest
Saturday: Resting heart rate
Sunday: x 800m at 10K pace, with 90 secs rest between each
Week 5
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 Cycle, swim, walk or cross-trainer easy 60 mins
Friday: Rest/cross-train
Saturday: Our 4-week training plan to sharpen your 10K speed
Sunday: 10K race (or rest if you did a Parkrun)
Week 6
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 2 Health & Injuries
Friday: Rest
Saturday: Half marathon training plan for beginners
Sunday: x 1 mile 10 secs slower than 10K pace, with 2-min rest between each
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 Long run 7-8 miles easy
Sunday: Cycle, swim, walk or cross-trainer easy 60 mins
Week 8
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 x 1 mile 10 secs slower than 10K pace, with 2-min rest between each
Friday: Rest
Saturday: 45 mins easy
Sunday: Long run 10-11 miles, with last 2 at GHMP
Week 9
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 3 Health & Injuries with 4 mins easy
Friday: Rest
Saturday: 8 x 20-30 sec hills with walk/jog recovery
Sunday: x 1 mile 10 secs slower than 10K pace, with 2-min rest between each
Week 10
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 4 x 1 mile 10 secs slower than 10K pace, with 2-min rest inbetween each
Friday: Rest
Saturday: Long run 10-11 miles, with last 2 at GHMP
Sunday: Long run 8-9 miles easy
Week 11
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 1 How slowing down can help you speed up
Friday: Rest
Saturday: 4 x 800m at 5K pace with equal jog between each
Sunday: How to train for a hilly race
Week 12
Monday: Rest
Tuesday: 30 mins easy
Wednesday: Rest
Thursday: 40 mins easy, with 4 x 30 second surges of speed
Friday: Rest
Saturday: 20 mins easy
Sunday: Race day!
