Training

Half Marathon Training Plan

Jan 18, 2020

Want to improve your half marathon time? Try out this half marathon training plan.

This training plan includes various different types of runs that will improve on speed and endurance. Each type of run has been colour coded and is explained below the training plan.

There is also a link below to download a PDF version of the training plan.

Good luck!

Please note: This is a generic training plan designed for a runner with a reasonable level of fitness. To get the most benefit for your personal running goals, a personalised training plan from a running coach is always valuable.

Mon Tues Wed Thurs Fri Sat Sun Totals
W1 RR QT – 7km

RPE 5-7

ER – 5km

RPE 2-4

HT – 5km

RPE 6-8

8×300

RR ER – 4km

RPE 2-4

LR – 11km

RPE 3-5

32km
W2 RR QT – 7km

RPE 5-7

ER – 5,5km

RPE 2-4

HT – 5km

RPE 6-8

6×400

RR ER – 4,5km

RPE 2-4

LR – 12km

RPE 3-5

34km
W3 RR QT – 7km

RPE 5-7

ER – 6km

RPE 2-4

HT – 5km

RPE 6-8

6×400

RR ER – 5km

RPE 2-4

LR – 14km

RPE 3-5

37km
W4

RL

RR QT – 5km

RPE 5-7

ER – 3km

RPE 2-4

HT – 5km

RPE 6-8

6×300

RR ER – 4km

RPE 2-4

LR – 10km

RPE 3-5

26km
W5 RR QT – 7km

RPE 5-7

ER – 6,5km

RPE 2-4

HT – 5km

RPE 6-8

8×300

RR ER – 5,5km

RPE 2-4

LR – 16km

RPE 3-5

40km
W6 RR QT – 7km

RPE 5-7

ER – 7km

RPE 2-4

HT – 5km

RPE 6-8

6×400

RR ER – 6km

RPE 2-4

LR – 18km

RPE 3-5

43km
W7 RR QT – 7km

RPE 5-7

ER – 7,5km

RPE 2-4

HT – 5km

RPE 6-8

6×400

RR ER – 7km

RPE 2-4

LR – 20km

RPE 3-5

46,5km
W8 RR QT – 5km

RPE 5-7

ER – 6km

RPE 2-4

MR – 6km

RPE 5-6

RR ER – 6km

RPE 2-4

LR – 14km

RPE 3-5

37km
W9 RR MR – 5km

RPE 5-6

ER – 3km

RPE 2-4

RR RR GR

21,1km

RR  29,1km

Quality training and workout key

RR Rest from Running
RL Reload Week
QT Quality Training – These Workouts should preferably be done on a flat field or track or the flattest route you can find. The following warmup must be done before your training unless otherwise specified.Run 1.2km + 2 X 100m Strides. Start at 70% up to 85% pace + 2 X 50m Butt Kicks + 2 X 25m Grapevine.

The following cool down must be done after your training:

400m Run/Walk + Static Stretching

See the weekly quality sessions below

ER Easy Run
HT Hill Training. RPE6-8 Up, RPE2-5 Down
LR Long Run
MR Moderate Run
GR Goal race

Weekly quality training workouts

Week 1 Workout – WU 1km, 5km Steady State Running at RPE5-7, CD 1km
Week 2 Workout – WU 1km, 5km Progressively faster kms, CD 1km
Week 3 Workout – 400m run @ RPE5-7 + 200m easy run @ RPE4-5 X 8
Week 4 Workout – 300m run @ RPE5-7 + 100m Jog Rec X 8
Week 5 Workout – WU 1km, 1000m run @ RPE5-7 + 400m easy run rec X 5
Week 6 Workout – WU 1km, 3km run @ RPE5-7 X 2 with 3min rest between each
Week 7 Workout – 400m run@ RPE5-7  + 200m easy run rec X 8
Week 8 Workout – 300m run@ RPE5-7  + 100m Jog rec X 6

Rate of Perceived Effort (RPE) Guide

Rate of perceived effort (RPE)

Rules of following this training plan

  • No catching up. If you miss a run or workout, leave it be and carry on to the next day.
  • If you miss one week of training, take your training back 1 week. Miss 2 weeks and go back 2 weeks. If you miss more, go back and start again.
  • This training is designed to work with your perceived effort (RPE). Follow your perceived effort as closely as possible and try not to get tricked into using pace. That would come later with more advanced plans.
  • Rest days are important so keep to them. Keep allocated rest times during Quality sessions accurate to ensure the correct benefits for each workout.
  • The reload week is there to add an easier week to aid in recovery.

There is always an injury risk involved with training. Follow the plan as closely as possible and within your ability and this lessens the risk. Improving your running form is another way to reduce your injury risk.

Download PDF of 21km training plan

This training plan was designed by Coach Clint from Race Pace Endurance Coaching.


Coach Clint is a qualified running coach based in Johannesburg. He trains athletes of all levels from complete beginners to top athletes in disciplines from track athletics to ultra running on road and trail. He is also passionate about Running form & Posture, training the mind,  functional and sport conditioning and fitness training. Read more about Coach Clint here


 

More articles