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Half Marathon plan
What's Required ?
This distance is regarded as a key stepping-stone towards the training for a
full marathon. The 21k distance provides a bigger challenge than a 10k race, but
offers more flexibility to prepare.
Requirements:
Ability to run 30 to 60 minutes a day, 5-7 days a week
Should have participated in a few 5k and 10k races
Should be prepared for speed work
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Half Marathon Training Plan
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| WK |
Act |
Act |
Act |
Act |
Act |
Act |
Act |
| 1 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
3 ml |
| 2 |
40 min-C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
4 ml |
| 3 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
5 ml |
| 4 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
6 ml |
| 5 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
7 ml |
| 6 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
8 ml |
| 7 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
9 ml |
| 8 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
5 ml |
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9 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
10 ml |
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10 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
5-6 ml |
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11 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
11-12 ml |
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12 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
5-6 ml |
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13 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
12-13 ml |
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14 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
14-15 ml |
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15 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
5 ml |
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16 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
7 ml |
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17 |
40 min -C/T |
45 min run |
walk - C/T |
45 min run |
walk - C/T |
rest |
race day |
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Plan Notes
In the schedule above, walk/CT means a walking activity or cross training.
The most common examples of cross training include running in the water, Nordic
track, working out on rowing machines, exercise bikes and walking. The aim of a
cross training schedule is to have a moderate workout, without exerting much
pressure on calf muscles, Achilles tendon and feet. It is important to note that
you should refrain from the following on your non-running days:
Stair machines
Stair aerobics
Weight training for leg muscles
Power walking on hilly terrain
The main working principle of this schedule for half marathon training is stress
on the end of the week. You will notice that throughout, the intensity, duration
and type of activity remains the same and goes up to a higher pitch only on day
7 of each of the 17 weeks.
This implies that the runner training for a half marathon is gradually led from
a consistent performance towards the goal of a higher level of performance
towards the end of the week.
You will also notice that the increased intensity of training is scheduled for a
day after the rest. This further stresses the need of total rest and abstinence
from running on day 6 of each week, so that the runner can gear up well for the
demanding day 7. |
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A few ½ marathon tips
Basic concepts:
- Rest: A rest day implies total absence of running. 2-3 days of total abstinence
from running is better than four semi-rest days.
- Easy runs: This implies running at a leisure pace. If you are running with a
friend, you should be able to converse easily. Avoid the temptation to run
faster.
- Long runs: This is a steady run carried out for a distance of or longer than
that of the race distance, aimed at enhancing speed.
- Speedwork: This refers to bursts of running shorter than race distance, some at
your own pace, some faster. Speedwork is aimed at increasing cardiac strength,
biomechanical efficiency, psychological toughness and overall running
efficiency.
Here are a few tips to help along the way :
- Maintain a regular warm up and cool down schedule
- Keep your blood sugar boosted as the runs get longer. Consume an energy bar/gel
or an equivalent about an hour before you start
- Take enough water before, during and after the exercise
- Carry a fuel belt or the like to ensure a regular supply of fluid
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