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Running schedule half marathon beginners
maximum 4 trainings per week

See also: Overview running schedules

Important points of attention

  • PDF version of this schema.
  • Tip: Create your own schedule in PDF.
  • The total preparation period is: 12 weeks. The number of training sessions per week is: 3 (sometimes 4).
  • There is also a training schedule half marathon beginners where the number of training sessions is a maximum of 3 per week. See: Overview running schedules.
  • There is also a running schedule half marathon with the aim of quiet running the race. See: Half marathon finish.
  • First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.
  • This running schedule half marathon for beginners goes out of that you can run at least one hour without problems.
  • The training labour lies with regard to scope and intensity, between the 6.2 miles (10 km) and the marathon.

The training schedule

General preparation period

Start: 12 weeks before target.
End: 7 weeks before target.
Weeks: 5

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 70 minutes *
2 x a week average long run pace 2 30 to 45 minutes
1 x every two weeks average long run pace 2+ 25 to 35 minutes **

Explanation *

Not 70 minutes the first week, but gradually build up each week.


Explanation **

A little harder than pace 2.


Specific preparation period

Start: 7 weeks before target.
End: 3 weeks before target.
Weeks: 4

How often What and how Duration/Distance
1 x a week long easy endurance run pace 1 50 to 90 minutes
1 x a week average long run pace 2 30 to 45 minutes
1 x every two weeks average long run pace 2+ * 25 to 40 minutes
1 x a week interval training: extensive long ** 25 to 40 minutes

Explanation *

Or competition (certainly not in full).

Explanation **

Pace:
95% (first 2 weeks)
100% (last 2 weeks)

Times:
8 x 2 min (1)
or
3 x 10 min (5)

Pause:
Located in ( ). How: dribbling.


Intensive period

Start: 3 weeks before target.
End: 1 week before target.
Weeks: 2

How often What and how Duration/distance
1 x a week long easy run pace 1 * 90 minutes
1 x a week slow endurance run pace 1 30 to 45 minutes
1 x a week average long run pace 2 30 to 45 minutes
1 x a week speed game (or interval training **) 45 or 55 minutes

Explanation *

Finish: 5 x 100m (break: 100m dribbling).


Explanation **

Pace:
100%

Times:
3 x 15 min (5)

Pause:
Located in ( ). How: dribbling.


The last week

  • At the beginning of the week you do a endurance training of a half hour in speed 2. Halfway the week you do the same in speed 1.
  • A day before the race you run 20 minutes quietly. Do also some small accelerations.

Create your own schedule

Create your own training schedule: Create your own schedule in PDF.