This 16 week half marathon training program is designed to be scalable for all levels of running experience by controlling intensity using heart rate and controlling volume using timed sessions. Please remember that all training programs require individualised adjustments to suit your specific requirements - there is no one size fits all training program for a running event.
Training Sessions
Long / Steady State: Consistent pace at 70-75% Max HR / conversation pace / slower than race pace.
Tempo / Sustained Efforts: Consistent pace at 80-85% Max HR / faster than race pace or at race pace. Build pace steadily as a warm up 5-10min.
Easy / Recovery: Consistent pace at or below 75% Max HR / conversation pace / very comfortable pace
Speedwork / intervals: Intermittent periods of a set distance or time at 90-95% Max HR / faster than race pace / uncomfortable pace followed by periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Fartlek: Self determined periods of work at 80-95% Max HR / faster than race pace / uncomfortable pace followed by self determined periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Hills: Running on hilly terrain. Warm up and cool down for 5-10min.
Week 0 (Base building leading up to program start)
Easy runs building up to 1 hour 2-3 times per week.
Week 1
Long: 1 hour
Tempo: 30 min
Speedwork: 30min 400m on/off
Total: 2 hours
Week 2
Long: 1 hour
Tempo: 30 min
Speedwork: 30min 400m on/off
Total: 2 hours
Week 3
Long: 1 hour 15 min (finish last 30min at race pace)
Tempo: 30 min
Hills: 30 min
Total: 2 hours 15 min
Week 4
Long: 1 hour 15 min
Tempo: 45 min
Speedwork: 30min 600m on/off
Total: 2 hours 30 min
Week 5
Long: 1 hour 15 min
Tempo: 45 min
Speedwork: 30min 600m on/off
Total: 2 hours 30 min
Week 6
Long: 1 hours 30 min (finish last 30min at race pace)
Tempo: 45 min
Hills: 30 min
Total: 2 hours 45 min
Week 7
Long: 1 hour 30 min
Tempo: 1 hour
Speedwork: 30min 800m on/off
Total: 3 hours
Week 8
Long: 1 hour 30 min
Tempo: 1 hour
Speedwork: 30min 800m on/off
Total: 3 hours
Week 9
Long: 1 hours 45 min (finish last 30min at race pace)
Tempo: 1 hour
Hills: 30min
Total: 3 hours 15 min
Week 10
Long: 1 hour 45 min
Tempo: 1 hour 15 min
Speedwork: 30min 1000m on/off
Total: 3 hours 30 min
Week 11
Long: 1 hour 45 min
Tempo: 1 hour 15 min
Speedwork: 30min 1000m on/off
Total: 3 hours 30 min
Week 12
Long: 2 hours (finish last 30min at race pace)
Tempo: 1 hour 15 min
Hills: 30min
Total: 3 hours 45 min
Week 13
Long: 2 hours
Tempo: 1 hour 30 min
Speedwork: 30min 400m on/off
Total: 4 hours
Week 14
Long: 2 hours
Tempo: 1 hour 30 min
Easy: 30 min
Total: 4 hours
Week 15
Tempo: 1 hour 30 min
Easy: 1 hour
Easy: 30 min
Total: 3 hours
Week 16
Easy: 1 hour
Easy: 1 hour
Half Marathon 21.1km
Notes
If you're an experienced runner & recovering well between sessions and you would like to add an additional run each week, duplicate the long run session (excluding weeks 13 & 14).
Respond to 'niggles' & injuries as soon as you notice them by making individualised adjustments to your training program.
Other cross training options can be used to substitute for sessions but up to only 1 substituted session per week (unless your body requires more rest from running due to injury). Cross training options include cycling, rowing, swimming etc that follow the same training format as the day it's been substituted for.
Include strength training & mobility work for the purposes of improving running related function & preventing injury.