Half marathon
Plan runtime Total distance
Phases
Preconditioning
This phase is important to get your body ready to
train for the half marathon distance. There is lots
of jogging in this phase so enjoy the pace and
don't be tempted to speed up, you will have
plenty of time to train harder in later phases.
Balanced training
This phase mixes fast pace and extended
distance, creating a well rounded set of
endurance and speed exercises to prime your
body for the more focused phases later in the
plan.
Getting faster
This phase uses a variety of speed focused
training sessions to boost your running pace.
These start around 10km long and build in length
as the weeks go by. They will allow you to build
speed for long distances.
Going further
During this phase you will continue the high pace
training from the previous phase but you'll extend
the distance. This will help to build your leg
strength and stamina.
14/04/2018
Race date
1:55:24
Predicted time
Race simulation
This phase has practical training for the race and
will prepare you for the physical and mental
demands of race day. You should try to complete
the fast paced sessions wearing the gear you
intend to use on race day.
Tapering & Race Day
This phase will bring your body into peak
condition. Both the mileage and intensity of
training is reduced to allow your body to recover
and overcompensate. Race pace training is
added to keep your body accustomed to the pace
required on race day.
Recovery
Now you have reached your goal, run easy for the
next two weeks and let yourself recover. Take
plenty of rest and then try slower paced runs to
ease back into running. Judge how fit you feel
with the faster paced runs at the end of this
phase. Then you're ready to make a plan for your
next challenge!
Training Sessions
Build-up
Start to run at the first guideline
pace. When you are comfortable
increase your pace and maintain
it. Then increase your pace a
second time and maintain it.
Stay in control of your pace,
don't push too hard and end up
finishing slow.
Comfortable
This session has a guideline
pace, but if you feel it is too fast
just reduce the speed.
Comfortable running lets you
train without putting too much
strain on your body. If you are
out of breath, go slower.
Event
Run your race at a consistent
pace from start to finish. Drink
enough water, you should not
feel thirsty. Eat some high-
energy food (e.g. gel or bar) to
keep your energy up. If it's warm
make sure to have some salt in
your food or drink.
23 weeks 491km
48 runs Average
Total runs Intensity
Fast Race-pace
This is a fast paced run. If you Run this session at a controlled
can't maintain the guideline pace. Don't run too fast or push
pace then reduce it but do make your body too far. Control your
sure to run above your comfort effort and you will find it easier
level. You should be breathing a to produce this level of effort on
little quicker and deeper than race day.
usual.
Rest
Jog Rest is as much a part of your
Run at a jogging pace. You can training as running. It allows
reduce it if it feels too fast. This your body to recuperate and
session will gently exercise the become stronger for your next
muscles used for running. Try to run. Rest increases the training
judge how fit you feel during this effect of active training sessions.
session. If you have a faster run
coming up, then run the last
kilometer a little quicker.
Pace
Aim to run this session at the
guideline pace. If you feel the
pace is too high, then reduce it.
Maintaining the pace throughout
the session is more important
than the rate itself.
November 2017
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01 02 03 04 05

Preconditioning

06 07 08 09 10 11 12

13 14 15 16 17 18 19
5km
Jog
7:22 min/km
36:50

20 21 22 23 24 25 26
7km 7km
Comfortable Comfortable
6:48–6:14 6:48–6:14
47:36 to 43:38 47:36 to 43:38

27 28 29 30
7km 7km
Build-up Build-up
6:14–5:30 6:14–5:30
43:38 to 38:30 43:38 to 38:30
December 2017
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01 02 03

04 05 06 07 Balanced training 08 09 10
7km 8km
Build-up Build-up
6:14–5:30 6:14–5:30
43:38 to 38:30 49:52 to 44:00

11 12 13 14 15 16 17
12km 12km
Comfortable Pace
6:48–6:14 5:33 min/km
1:21:36 to 1:14:48 1:06:36

18 19 20 21 22 23 24
16km 8km
Comfortable Comfortable
6:48–6:14 6:47–6:14
1:48:48 to 1:39:44 54:16 to 49:52

25 26 27 28 29 30 31
12km 8km
Comfortable Build-up
6:47–6:14 6:13–5:29
1:21:24 to 1:14:48 49:44 to 43:52
January 2018
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01 02 03 04 05 06 07
16km 12km
Comfortable Pace
6:47–6:13 5:33 min/km
1:48:32 to 1:39:28 1:06:36

08 09 10 11 12 13 14
16km 8km
Comfortable Comfortable
6:47–6:13 6:46–6:12
1:48:32 to 1:39:28 54:08 to 49:36

15 16 17 18 19 20 21
12km 8km
Comfortable Build-up
6:46–6:12 6:12–5:28
1:21:12 to 1:14:24 49:36 to 43:44

22 23 24 25 26 27 28
12km 12km
Comfortable Pace
6:45–6:12 5:33 min/km
1:21:00 to 1:14:24 1:06:36

29 30 31
16km
Comfortable
6:45–6:11
1:48:00 to 1:38:56
February 2018
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01 Getting faster 02 03 04
8km
Build-up
6:10–5:27
49:20 to 43:36

05 06 07 08 09 10 11
8km 8km
Build-up Fast
6:10–5:27 5:47–5:26
49:20 to 43:36 46:16 to 43:28

12 13 14 15 16 17 18
8km 8km
Fast Fast
5:47–5:26 5:47–5:25
46:16 to 43:28 46:16 to 43:20

19 20 21 22 23 24 25
12km 8km
Comfortable Fast
6:42–6:09 5:46–5:25
1:20:24 to 1:13:48 46:08 to 43:20

26 27 28
8km
Fast
5:46–5:25
46:08 to 43:20
March 2018
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01 02 03 04
8km
Fast
5:45–5:24
46:00 to 43:12

05 06 07 08 Going further 09 10 11
8km 12km
Fast Comfortable
5:45–5:24 6:40–6:07
46:00 to 43:12 1:20:00 to 1:13:24

12 13 14 15 16 17 18
12km 12km
Build-up Fast
6:07–5:24 5:55–5:44
1:13:24 to 1:04:48 1:11:00 to 1:08:48

19 20 21 22 Race simulation 23 24 25
12km 12km
Fast Fast
5:55–5:44 5:55–5:44
1:11:00 to 1:08:48 1:11:00 to 1:08:48

26 27 28 29 30 31
18km 12km
Pace Comfortable
5:33 min/km 6:39–6:05
1:39:54 1:19:48 to 1:13:00
April 2018
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

01

02 03 04 05 Tapering & Race 06 07 08

18km Day
Pace 8km
5:33 min/km Race-pace
1:39:54 5:25 min/km
43:20

09 10 11 12 13 14 15
8km 8km 5km 21km
Race-pace Build-up Jog Event
5:25 min/km 6:05–5:22 7:12 min/km 5:25 min/km
43:20 48:40 to 42:56 36:00 1:53:45

16 17 18 19 20 21 Recovery 22
5km
Jog
7:08 min/km
35:40

23 24 25 26 27 28 29
8km 8km
Comfortable Build-up
6:34–6:00 6:00–5:19
52:32 to 48:00 48:00 to 42:32

30