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Half Marathon Training Plan

Run for charity recommends that you allow yourself at least 20 Weeks to train for a half marathon. Our training plans are design for beginners who have little to no running experience, we also recommend that you consult your doctor before you start any training plan. Espcially if you haven't exericsed for a while or if you have any exisitng health issues.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 1 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x5 sets Rest Gentle walk followed by full body stretches 20 minute gentle run Rest
Week 2 1.5 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x7 sets Rest Gentle walk followed by full body stretches 20 minute gentle run Rest
Week 3 2 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x 7 sets Rest Gentle walk followed by full body stretches 20 minute gentle run Rest
Week 4 2.5 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x 8 sets Rest Gentle walk followed by full body stretches 22 minute gentle run Rest
Week 5 3 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x 9 sets Rest Gentle walk followed by full body stretches 24 minute gentle run Rest
Week 6 4 mile easy run Rest Speed training = Run 1 minute, Sprint 10 seconds, walk 1 minute x 10 sets Rest Gentle walk followed by full body stretches 26 minute gentle run Rest
Week 7 5 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 5 sets Rest Gentle walk followed by full body stretches 28 minute gentle run Rest
Week 8 6 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 6 sets Rest Gentle walk followed by full body stretches 30 minute gentle run Rest
Week 9 7 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 7 sets Rest Gentle walk followed by full body stretches 32 minute gentle run Rest
Week 10 8 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 8 sets Rest Gentle walk followed by full body stretches 34 minute gentle run Rest
Week 11 9 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 9 sets Rest Gentle walk followed by full body stretches 36 minute gentle run Rest
Week 12 10 mile easy run Rest Speed training = Run 2 minutes, Sprint 15 seconds, walk 2 minute x 10 sets Rest Gentle walk followed by full body stretches 38 minite gentle run Rest
Week 13 11 mile easy run Rest Speed training = Run 3 minute, Sprint 20 seconds, walk 1 minute x 5 sets Rest Gentle walk followed by full body stretches 40 minute gentle run Rest
Week 14 12 mile easy run Rest Speed training = Run 3 minute, Sprint 20 seconds, walk 1 minute x 6 sets Rest Gentle walk followed by full body stretches 44 minute gentle run Rest
Week 15 13 mile easy run Rest Speed training = Run 3 minute, Sprint 20 seconds, walk 1 minute x 7 sets Rest Gentle walk followed by full body stretches 48 minute gentle run Rest
Race week 6 mile run moderate pace Rest 3 mile run moderate pace Rest Gentle walk followed by full body stretches Race day! Rest