NSPCC14weekbeginnersschedule:

Trainingforahalfmarathonneedstoseeyoubuildupsomeregularrunningmiles.
Startthisplanifyoucanalreadyrunfor20to30minutescontinuously.Yourtraining
shouldbeprogressiveandbalancedsoyoudontfeeltootired.Mondayisadayfor
restoractiverecovery.Forexample,goingtothegymorforaswimorcycle.
Tuesdayisadayforfastintervals,Thursdayisamixeddayfordevelopingyourrace
enduranceandtheweekendisforbuildingyourstrengthandstamina.Wednesday
andFridayarerestdaysandSat(orSun)isanactiverecoveryorrestday.Changethe
daystofityourlifestyleifpreferredbutalwaysensureabalancedrunningweek.

Walk:run.
Thisisastrategyformanynewrunnersandinvolvesbreakinguptheraceinto
periodsofrunningthenwalking.Forexample,8minrun2minwalkrepeated.

Easyorrecoveryruns.
Duringaneasyrunyoushouldfeelrelaxed.Youshouldbebreathingcomfortably
andbecapableofholdingaconversationthroughouttherun.Ifyoureanew/novice
runnerthenyoullprobablybequestioningwhetheranyrunsfeeleasyandholdinga
conversationmayfeelimpossible.Slowdown,walkifnecessaryandcontrolyour
effort.

Steadyruns.
Thesearethebreadandbutterofyourtraining,themilesinthebank.Steadyruns
buildtheaerobicbasethatactsasthefoundationfortherestofyourtraining.
Conversationsarestillpossibleatthispacebutinsentencesratherthanlonggossip.

Thresholdortemporuns
Runningatthresholdpaceisaboutrunningundercontrolleddiscomfortandis
greatforimprovingyourrunningeconomy.Youwillfindthemslightlyuncomfortable
andtheyllrequireconcentrationbuttheyarewellworththeeffort.Youllonlybe
capableofutteringafourorfivewordsasyourun.Asyougetfitterandmore
experiencedyoulllearnhowtofindyourownthresholdpaceandthiswillchange
thefitter,strongerandfasteryouget.

14weekstogo:
M

T
30minsbriskwalk
W

Th
30minsbriskwalk
F

S
10minswalk,20minseasy,10minswalk.=40mins
S

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13weekstogo:
M

T
(10minseasyrun,10minswalk)x2=40mins
W

Th
10minwalk,15mineasyrun,10minwalk=35mins
F

S
5minbriskwalk,25mineasyrun,5minbriskwalk,5mineasywalk.
=40mins
S

12weekstogo:
M

T
30minseasyrunning
W

Th
5mineasyrun,(3minbriskrun,3mineasyrunorwalk.)Repeat3x.5min
easyrun

S
40minseasyrun
S

11weekstogo:
M

T
35minseasyrun
W

Th
5mineasyrun,(4minfastrun,3mineasyrun/walk)Repeat4x.5mineasy
run.
F

S
45minseasyrunning
S

10weekstogo:
M

T
40minseasyrun
W

Th
30minseasyrun
F

S
50minseasyrun
S

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9weekstogo:
M

T
45minseasyrun
W

Th
30minseasyrun
F

S
55minseasyrun
S

8weekstogo:
M

T
40minseasyrunning
W

Th
5mineasyrun(2minfastrun,2mineasyrun)Repeat6x.5mineasyrun
F

S
65minseasyrunning
S

7weekstogo:
M

T
40minseasyrunning
W

Th
5mineasyrun.20mintemporun(quickerthannormalbutnotreally
hard),5mineasyrun.
F

S
75minseasyrunning
S

6weekstogo:
M

T
45minseasyrunning
W

Th
5mineasyrun(6mintemporun,3mineasyrun)Repeat4x.5mineasyrun.

S
1hour30minseasyrunning.(walkevery30minsifyouneedto)
S

5weekstogo:Alighterweekorraceweek.
M

T
30minseasyrunning
W

Th
30minseasyrunning
F

S
Racea10kthisweekendordoa30minstemporun.
S

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4weekstogo:
M

T
45minseasy
W

Th
10minseasy(3minsteady,1minfaster,2minjog)x4.10minseasy
F

S
1hour50minseasyrunning,(takewalkbreakifyouneedtoo.)
S

3weekstogo:
M

T
50minseasyrunning
W

Th
10mineasyrun,(2minfastrun,2minveryeasyrun)Repeat8x.10min
easyrun.
F

S
90minseasyrunning
S

2weekstogo:Alightertrainingload
M

T
20minseasy
W

Th
10minseasyrunning,25minsatyourhalfmarathonpace.10minseasy
running
F

S
50minseasyrunning
S

1weektogo:Aneasyrunweektoputtheenergybackintoyourbody.
M
30minseasyrun
T
Rest
W
20minseasyrun
Th
Rest
F
10minseasyrun
S
Rest
S
RacedayGoodluck.

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