Half Marathon Training Plan

This training programme is designed to take a casual runner who is currently running 3-5 kms once or twice per week and prepare them to run a 1/2 marathon in 13 weeks. It gradually builds up in distance and includes a number of rest days as well as a light training week prior to the 1/2 marathon.

MondayTuesdayWednesdayThursdayFridaySaturdaySundayTotal
Week 1 Rest 3km 3km Rest Rest 3km 3km 12km
Week 2 Rest 4km 4km 4km Rest 3km 5km 20km
Week 3 Rest 3km 5km 4km Rest 4km 6km 22km
Week 4 Rest 4km 6km 4km Rest 4km 7km 24km
Week 5 Rest 5km 7km 4km Rest 4km 9km 29km
Week 6 Rest 5km 8km 4km Rest 4km 11km 32km
Week 7 Rest 5km 3km 4km Rest 4km 5km 21km
Week 8 Rest 5km 10km 5km Rest 5km 12km 37km
Week 9 Rest 5km 12km 5km Rest 5km 14km 41km
Week 10 Rest 5km 12km 6km Rest 5km 16km 44km
Week 11 Rest 5km 12km 8km Rest 5km 18km 48km
Week 12 Rest 5km 12km 8km Rest 5km 20km 50km
Week 13 Rest 3km 5km 5km Rest Rest Race 35km

This plan is appropriate for first time 1/2 marathon runners, and more experienced runners looking to increase distance from 5km or 10km races. Before you start running long distances invest in a good pair of shoes and several pairs of running socks. Quality running shorts with built in tights will minimise chafing and keep you comfortable on the longer runs. A light weight breathable top that wicks away moisture either merino or synthetic but not cotton. If you have been inactive for a long time or are in poor health consult your doctor first. If you are already an experienced runner looking to improve your half marathon time then Print Training Guide for Running instead. It has advice on how to create the perfect running program, as well as advice on nutrition and hydration from qualified nutritionists. It also contains chapters on recovery, strength training for runners and a guide to supplements for endurance athletes.

Print this Half Marathon Training Plan

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  1. Supplements for endurance
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Half marathon went well? Step up in distance to our full marathon training plan.

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