HALF MARATHON TRAINING PLAN Adapted from Runner’s World August 2016 Magazine(Miles converted to Km)

Week Mon Tues Wed Thurs Fri Sat Sun Mileage

1 6.5km @easy Optional: 4.8km @ Cross-train 30- Rest 8km @ easy Cross train 19.3km
effort REST/ Cross easy effort, 60min @ effort or run 30-
4 Strides train 30- 4 strides easy/moderat 60min @
40min @ e effort Easy effort
easy effort
2 6.5km Optional: 4.8km @ Cross-train 30- Rest 9.7km Cross train 21km
6x30sec REST/Cross easy effort, 60min @ @ easy effort or run 30-
Fartlek train 30- 4 strides easy/moderat 60min @
@ moderate 40min @ e effort Easy effort
effort, 2min easy effort
jog recovery
3 6.5km Optional: 6.5km@ Cross-train 30- Rest 11.3km Cross train 24.3km
6x30sec REST/Cross easy effort, 60min @ @ easy effort or run 30-
Fartlek train 30- 4 strides easy/moderat 60min @
@ hard effort, 40min @ e effort Easy effort
2min jog easy effort
recovery
4 8km: 8x30-sec Optional: 6.5km@ Cross-train 30- Rest 11.3km 3.2km @ 29km
fartlek @ hard REST/Cross easy effort, 60min @ @ easy effort easy effort
effort, 2min train 30- 4 strides easy/moderat
jog recovery 40min @ e effort
easy effort
5 8km : 6x1-min Optional: 8km @ easy Cross-train 30- Rest 12.9km @ 3.2km @ 32.1km
fartlek @ hard REST/Cross effort, 4 60min @ easy effort easy effort
effort, 2min train 30- strides easy/moderat
jog recovery 40min @ e effort
easy effort
6 4.8km @ easy REST 4.8km @ Cross-train 30- Rest 14.5km @ Cross-train 24.1km
effort, 4 easy effort, 60min @ easy effort or run 30-
strides 4 strides easy/moderat 60min @
e effort easy effort
7 9.7km: 6x1- Optional: 8km @ easy Cross-train 30- Rest 14.5km @ 4.8km @ 37
min fartlek @ Cross train effort, 60min @ easy effort easy effort
hard effort, 30-40min @ 4strides easy/moderat
2min jog easy effort e effort
recovery
8 9.7km: 6x1- Optional: 8km @ easy Cross-train 30- Rest 16km @ easy 4.8km @ 38.6km
min fartlek @ Cross train effort, 60min @ effort easy effort
hard effort, 30-40min @ 4strides easy/moderat
2min jog easy effort e effort
recovery
9 8km 6x1-min REST 4.8km @ Cross-train 30- Rest 11.3km @ rest 24.1km
fartlek @ hard easy effort, 60min @ easy effort
effort, 2min 4strides easy/moderat
jog recovery e effort
10 6.4km 6x1- REST 3.2km rest Rest HALF Rest 30.6km
min fartlek @ @ easy MARATHON
moderate effort, RACE
effort, 2min 4strides 21km
jog recovery
KEY
STRIDES: Over 100meters, start at a jog, build to about 95% of your max speed, then gradually slow to a stop. Walk for 45 to 90 secs between
each. CROSS TRAIN: Do a cardio based workout like cycling, swimming, or using elliptical machine. Activities that don’t keep your heart rate
elevated for 30+ mins don’t count for this purpose, but they can be done after an easy workout or on a rest day. FARTLEK: Alternate short
periods of faster running with easy-effort recovery between warm up and cool down miles
EFFORT KEY. 1. EASY : You can hold a conversation. 2. MODERATE: You can say short phrases. 3. HARD: Talking is virtually impossible.