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 65-75% 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 for 5min.

  • 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 85-95% Max HR / faster than race pace / uncomfortable pace followed by periods of lower intensity that allow recovery. Warm up and cool down for 5min at an easy pace.

  • Hills: Running on hilly terrain at a comfortable pace.

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: 30min

  • Speedwork: 30min 400m on/ 1min off

  • Total: 2 hours

Week 2

  • Long: 1 hour

  • Tempo: 30min

  • Speedwork: 30min 400m on/ 1min off

  • Total: 2 hours

Week 3

  • Long: 1 hour 15min (finish last 30min at race pace)

  • Tempo: 30min

  • Hills: 30min

  • Total: 2 hours 15 min

Week 4

  • Long: 1 hour 15min

  • Tempo: 4 min

  • Speedwork: 40min 600m on/ 1min off

  • Total: 2 hours 40min

Week 5

  • Long: 1 hour 15min

  • Tempo: 45min

  • Speedwork: 40min 600m on/ 1min off

  • Total: 2 hours 40min

Week 6

  • Long: 1 hours 30min (finish last 30min at race pace)

  • Tempo: 45min

  • Hills: 30min

  • Total: 2 hours 45 min

Week 7

  • Long: 1 hour 30min

  • Tempo: 1 hour

  • Speedwork: 50min 800m on/ 1min off

  • Total: 3 hours 20min

Week 8

  • Long: 1 hour 30min

  • Tempo: 1 hour

  • Speedwork: 50min 800m on/ 1min off

  • Total: 3 hours 20min

 Week 9

  • Long: 1 hours 45min (finish last 30min at race pace)

  • Tempo: 1 hour

  • Hills: 30min

  • Total: 3 hours 15 min

Week 10

  • Long: 1 hour 45min

  • Tempo: 1 hour 15min

  • Speedwork: 1 hour 1000m on/ 1min off

  • Total: 4 hours

Week 11

  • Long: 1 hour 45min

  • Tempo: 1 hour 15min

  • Speedwork: 1 hour 1000m on/ 1min off

  • Total: 4 hours

Week 12

  • Long: 2 hours (finish last 30min at race pace)

  • Tempo: 1 hour 15min

  • Hills: 30min

  • Total: 3 hours 45 min

Week 13

  • Long: 2 hours

  • Tempo: 1 hour 30min

  • Speedwork: 30min 400m on/ 1min off

  • Total: 4 hours

Week 14

  • Long: 2 hours

  • Tempo: 1 hour 30min

  • Easy: 30min

  • Total: 4 hours

Week 15

  • Tempo: 1 hour 30min

  • Easy: 1 hour

  • Easy: 30min

  • 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 add a 45min - 1 hour 15min easy run (except in weeks 14-16).

  • If you only have time for 2 runs a week complete the first 2 listed runs of each week.

  • 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.