NCRC - Half Marathon Training Plan - Regular Runners
Training Paces Explanations:
Easy: Conversational Pace. Approximately 2-3 minutes per mile slower than your 5k pace or just what feels easy and comfortable to chat without panting for breath.
Half Marathon Pace: The race pace you would like to run your half marathon in. About 30 seconds per mile slower than your 5k pace. It should feel slightly uncomfortable.
5k Pace: Your current 5k race pace. If you aren't sure what that is, it should be quite a hard effort. Not something you can comfortably do for further than 5k!
Mile Pace: Your current mile pace. About 30 seconds per mile faster than your 5k pace. This should feel fast!
Week 1
Monday: Rest
Tuesday: 2 Miles easy followed by 3 miles at your half marathon pace then 1 mile easy.
Wednesday: Rest.
Thursday: Easy 4 miles.
Friday: 2 miles easy, 10 x 15 seconds fast at your mile pace, 1 minute easy jog in between. Finish with 1mile easy.
Saturday: Easy 3-4 Miles.
Sunday: Long, easy run 6-8 Miles.
Week 2
Monday: Rest
Tuesday: 2 miles easy, 6 x 1/2 mile (800m) at 5k pace, 2 minute easy jog in between. Finish 1 mile easy.
Wednesday: Rest
Thursday: Easy 5 miles.
Friday: 2 miles easy, 8 x 30 seconds fast (mile pace), 1 minute easy jog in between. Finish with 1 mile easy.
Saturday: Easy 4 miles.
Sunday: Long run, easy 7-9 miles.
Week 3
Monday: Rest
Tuesday: 1 mile easy, 4 x 1 mile at half marathon pace, 1 minute jog in between,
Finish with 1 mile easy.
Wednesday: Rest.
Thursday: Easy 6 miles.
Friday: 2 miles easy, 8 x 45 Seconds Fast (mile pace) with 90 seconds easy jog inbetween.
Finish with 1 mile easy.
Saturday: Easy 4 miles.
Sunday: Long, easy 8-10 mile run.
Week 4
Monday: Rest
Tuesday: 2 miles easy, 5 x 1k at 5k pace, with 3 minutes easy jog in between,
Finish with 1 mile easy.
Wednesday: Rest.
Thursday: Easy 6 miles.
Friday: 2 miles easy, 8 x 60 seconds fast (mile pace) with 2 minutes easy jog in between.
Finish with 1 mile easy.
Saturday: Easy 5 miles.
Sunday: Long, easy 9-11 miles.
Week 5
Monday: Rest
Tuesday: 1 mile easy, 4 x 1.25 miles at half marathon pace with 90 seconds easy jog in between. Finish with 1 mile easy.
Wednesday: Rest.
Thursday: Easy 6 miles.
Friday: 2 miles easy, 10 x 45 seconds fast (mile pace) with 90 seconds easy jog in between. Finish with 1 mile easy.
Saturday: Easy 5 miles.
Sunday: Long, easy 10-12 miles run.
Week 6
Monday: Rest
Tuesday: 2 miles easy, 4 x 3/4 miles (1200 metre) at 5k pace with 3 minutes easy jog in between.
Finish with 1 mile easy.
Wednesday: Rest.
Thursday: Easy 6 miles.
Friday: 2 miles easy, 12 x 30 seconds fast (mile pace) with 60 seconds easy jog in between.
Finish with 1 mile easy.
Saturday: Easy 6 miles.
Sunday: Long, easy 11-13 miles run.
Week 7
Monday: Rest
Tuesday: 1 mile easy, 4 x 1.5 miles at half marathon pace with 90 seconds easy jog in between. Finish with 1 mile easy.
Wednesday: Rest.
Thursday: Easy 6 miles.
Friday: 2 minutes easy, 12 x 15 seconds fast (mile pace) with 60 seconds easy jog in between. Finish with 1 mile easy.
Saturday: Easy 4 miles.
Sunday: Long, easy 6-8 miles run.
Week 8
Monday: Rest
Tuesday: Easy 5 miles.
Wednesday: Rest.
Thursday: Easy 4 miles.
Friday: Easy 3 miles.
Saturday: Rest
Sunday: Half Marathon Race Day!! Warm up for 10 minutes, then off you go, go smash it.
Good luck and most importantly, enjoy!