This 10-week half-marathon training plan for novices gradually builds mileage, blending long runs with faster-paced workouts to boost endurance and develop speed.
REST/XT: Ideally, do no exercise. Non-impact cross-training like stretching, yoga, or swimming is fine.
EZ Run: Run at a conversational pace or cross-train. When on a bike or rowing or elliptical machine, maintain a sustained aerobic effort.
LSD: Long, slow distance run that builds endurance. Run at a conversational pace. LSDs are rehearsals for race day – use them to determine your gear choices and fueling strategies before and during the run.
Tempo: These teach your body how to hold a faster pace over time. Do them at a comfortably hard pace, where you can talk in phrases. To find your tempo pace, see ‘How fast should I run?’ (facing page).
10-K Race: This ‘tune-up’ race is optional. If you choose to do it, use it as a race rehearsal for your half-marathon – practice what you’ll wear, eat, and drink, as well as your pacing strategy.
Got questions about the programme? Are you ready to run a half marathon? What happens when you miss a week of training? Don’t worry: we’ve got your answers, here.