Two weeks: Repeat the previous week's training and continue from there, bearing in mind you may not get to the same point as someone who has been following the programme without interruption.

One week: Skip that week and simply pick up the schedule the following week For example, if you don't run easy enough during an easy run, you won't allow your body time to heal from the quality training you've been doing prior to that. And for that reason, the training session within your plans will be written with the entire training plan in mind, not just what you should be doing that day – so do resist the temptation to overdo it during sessions. That will include different types of session during your week, while maintaining enough rest and time between harder efforts to avoid putting your body at risk of becoming injured or overtrained.Īs with all training plans, remember that nothing is achieved in a day, but rather it's achieved cumulatively over time. Why should I follow a training plan?Ī good training plan will help you to improve by focussing on all the different aspects that go together to make a successful race day. You'll be astonished to learn that a half marathon is half the marathon distance - in other words, 13.1 miles or 21K. However, it is still a big step up if you've never run the distance before, and will require commitment: commitment to a higher weekly mileage, longer long runs and a greater variety of sessions to develop the endurance and speed you'll need.īut fear not: whether you’re building up to 13.1 miles for the first time, or have plenty under your belt but would love to smash your PB, we’ve got everything you’ll need to get you to the finish line in style. And unlike training for the full 26.2 mile distance, it doesn't take so much energy or eat so much of your time: 'It's an achievable challenge, as it's easier to fit the training into a busy life than it is for a marathon', says elite runner and RW contributing editor Jo Pavey. If you can comfortably complete a 10k, you can certainly do a half. It might seem a stretch goal for you now, but running 13.1 miles is possible for most runners.

Download hal higdon half marathon plan