Our 12 Week Half Marathon Training Plan is for experienced runners looking to push themselves in their Half Marathon!
This training programme is designed to get you to the finish line at your best speed, and gives you 12 weeks to prepare.
Who Is It For?:
Experienced runners who have run a few 10k’s and perhaps marathons and even longer. Runners who are looking to run a new personal best in the half marathon class.
12 weeks // 3 months.
The plan includes 5-6 days training per week.
All of the Training Runs should be done at the pace you hope to run on race day.
Long runs on Sundays are there to increase your maximum mileage and time on your feet. The whole purpose of these is to run slowly – at a conversational pace – no faster. Try not to stop running if possible.
Intervals are required once per week to work on your speed; get out your GPS and hit the streets. These intervals are designed to be run in 800m segments; run 800m fast, then 800m slow. Your fast 800m should be at an uncomfortable, unsustainable pace – not sprinting, but not far from it. Then the slow 800m should be at a slow jog to recover. Repeat as many times as is stated in the training plan.
Tempo runs start off slow and easy, and gradually build up to a faster-than-race-pace – at the 75% point, you should peak and be feeling like you’re running at an unsustainable pace. Then gradually dial it down so by the last few hundred metres you are back to easy jogging.
The plan includes one day of cross training and one rest days The rest days are especially important for letting your body recover.
Feel free to download the plan and change it up to suit your schedule.
Download The Training Plan Here
Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.
The most comprehensive plan you will find
I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!
I used the plan to train for my first marathon, and happy to say I hit a time of 3:58! (With a little bit of gas left in the tank) I didn’t have much of a running base when I started the plan. I had some cardio from playing rec hockey, but didn’t do any running before hand. Had enough of a base to run a 5k with moderate effort, and a 10k with high effort.
A Great Training Plan
This was a great training plan to follow. Ended up doing my 1/2 marathon in 1:58.45 which is 20 minutes better than my previous PB. Thanks a mil!!
Thanks for helping all the runners out there
Really nice work by Thomas. Everyone should download and follow his training plans.
Get out of my way
Really good book. Not a lot of extra fluff. Here is what you need to do. Now go do it. Building for my 1st marathon. See you on the other side.
Proven Training Plans by a UESCA-certified Running Coach
Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.
Thomas is also a podium-finishing ultra-marathon runner, and has dozens of marathons under his belt.
Each training plan has been road-tested by hundred of runners, refined and improved – and are free to download and customise to suit your needs!