Half Marathon Beginner Programme Week 1 – 12

Beginner programme – 5km race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 1 Speed play session – Warm up from the tips plus 10 mins easy jog
This is all about getting your legs moving, don’t worry about the actual speed, its just about getting you comfy with fast feet. Using lamposts as markers – Sprint to the first one, jog/walk to the next
Do this for 5 mins, then rest for 2 mins and repeat 5 times.
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, when you hit 40 mins you’re going to increase your speed for 5 mins. Cool down with a 5 min walk and stretches.
Easy Run Day – Warm up from tips
Easy, chatting pace jog – 4 KM, or 30 mins whichever is sooner
Week 2 Monaghetti session – Warm up from the tips
The idea here is to get your heart rate up and have a recovery, its a great session for this, and although shortish you will feel a good workout. Instead of focusing on running fast, focus on having fast and light feet. We’re not worried about what pace you’re going at the moment just getting those legs shifting a bit lighter.
Warm UP – Run or walk for 10 mins, make sure you warm up fully so some arm swings, fast feet and high knees.
Main Set

  • 15 secs run fast feet, 15 secs run easy,
  • 30 secs fast feet, 30 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 90 secs fast feet, 90 secs easy,
  • 60 secs fast feet, 60 secs easy,
  • 45 secs fast feet, 45 secs easy,
  • 30 secs fast feet, 30 secs easy,
  • 15 secs fast feet, 15 secs easy.

Cool Down – Easy 10 mins jog home, stretch, drink, eat sleep

45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace.
Every 5 mins run fast for 30 secs, repeat on every 5th minute.
So it should look like:

  • 4 mins easy,
  • 1 min quick,
  • 4 mins easy
  • 1 mins quick,, and so on…….

Cool down with a 5 min walk and stretches.

Easy Run Day – Warm up from tips
Easy, chatting pace jog – 6 KM, or 45 mins whichever is sooner
Week 3 Sprints – Warm up from the tips page
Warm up jog for 10 mins
Run for 2 mins easy pace and then sprint for 10 secs
Repeat 10 times
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, when you hit 40 mins you’re going to increase your speed for 5 mins. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy, chatting pace jog – 8 KM, or 60 mins whichever is sooner
Week 4 Fartlek – Warm up from tips – Plus a 10 mins warm up jog
Main Session – This is all about being able to change pace and will help with endurance.
You’re going to run easy pace for 25 mins, every 5th minute you need to run all out, lungs bursting for one minute. The run for another 4 mins bringing your heartrate down and then go again.
So you should do 4 mins jogging, 1 mins fast running x 5
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
30 mins run – Warm up from the tips
Run for 30 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.
MOTIVATION 5KM RACE DAY
You’ve done the training, enjoy the day.

Beginner programme – 10 km race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 5 Hills – find a steep hill Warm Up from tips sheet, plus easy 10 mins jog
Main session – Run up the hill focussing on looking forwards, push hips forwards and swing you elbows back. Your arms actually get you up the hills, not your legs. So if its tough drive your elbow back even more.
Run up to the top and then easy jog back down to get your breath back.
Rest at the bottom for 2 mins, then go again. Do this 5 times.
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, every 5 mins run fast for 30 secs, repeat on every 5th minute. So it should look like 4 mins easy, 1 min quick, 4 mins easy, 1 mins quick…….Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 10KM or 1 hour 15 mins whichever is sooner – speed up the last 5 mins.
Week 6 Hills – find a long hill Warm Up from tips sheet, plus easy 10 mins jog
Main session – This is a bit like pyramids but on a hill, let your legs carry you down.

  • Run up for 15 secs, then jog back down,
  • Run up for 30 secs, then jog back down
  • Run up for 45 secs, then jog back down
  • Run up for 60 secs, then jog back down
  • Run up for 90 secs, then jog back down
  • Run up for 60 secs, then jog back down
  • Run up for 45 secs, then jog back down
  • Run up for 30 secs, then jog back down
  • Run up for 15 secs, then jog back down
  • Rest for 2 mins and then repeat.

Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep

60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 12KM or 1 hour 20 mins whichever is sooner – speed up the last 5 mins.
Week 7 Hills – find a steep hill Warm Up from tips sheet, plus easy 10 mins jog
Main session – Run up the hill focussing on looking forwards, push hips forwards and swing you elbows back. Your arms actually get you up the hills, not your legs. So if its tough drive your elbow back even more.
Run up to the top and then easy jog back down to get your breath back.
Rest at the bottom for 2 mins, then go again. Do this 7 times.
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches
Easy Run Day – Warm up from tips
Easy chatting pace jog – 14KM or 1 hour 30 mins whichever is sooner – speed up the last 5 mins.
Week 8 Warm up from tips – Plus a 10 mins warm up jog
Run 2 mins fast, 1 mins easy x 5
Then run 30 secs fast, 1 mins easy x 4
Cool Down easy 10 mins jog home, stretch, drink, eat, sleep
30 mins run – Warm up from the tips
Run for 30 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.
MOTIVATION 10KM RACE DAY
You’ve done the training, enjoy the day.

Beginner programme – Half Marathon race period

Leave a day between each session , Ideally Tuesday- Session 1, Thursday – Session 2 and Session 3 on Saturday or Sunday. You should also aim to add in some Strength workouts.

Session 1 Session 2 Session 3
Week 9 1 k efforts – Warm up from the tips page
Now do a nice easy 5 mins jog getting a little bit quicker to warm up your body and heart rate.
Run 1 KM as fast as you can, keeping in mind you need to repeat this another 4 times
Recovery – 2 mins to get your breath back, or a 2 mins walk.
Do 3 sets of these
Cool Down – Easy 10 mins jog home, stretch, drink, eat, sleep
60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches
Easy Run Day – Warm up from tips
Easy chatting pace jog – 16KM or 1 hour 50 mins whichever is sooner – speed up the last 5 mins.
Week 10 Pyramids – These are all about building endurance, find a nice flat road or park to do them in.
Warm up from the tips page plus 10 mins easy jog
Main Session

  • Run for 1 mins fast, then jog or walk to recover for 90 secs.
  • 2 mins run, then jog or walk to recover for 3 mins
  • 3 mins run,then jog or walk to recover for 4 mins
  • 4 mins run, then jog or walk to recover for 5 mins
  • 3 mins run,then jog or walk to recover for 4 mins
  • 2 mins run, then jog or walk to recover for 3 mins
  • Run for 1 mins fast, then jog or walk to recover for 90 secs.
  • Try to maintain the fast speed that you had on the 1 mins for the 4 mins….. (hint- don’t go off too quick)

Cool Down
10 mins easy jog/walk plus stretches, eat and drink..

60 mins run – Warm up from the tips
Run for 60 mins, very easy run , chatting pace. For the last 5 mins increase your speed. Cool down with a 5 mins walk and stretches
Easy Run Day – Warm up from tips
Easy chatting pace jog – 14KM or 1 hour 30 mins whichever is sooner – speed up the last 5 mins.
Week 11 Speedplay – Warm up from the tips page
Do a nice easy 5 mins jog getting a little bit quicker to warm up your body and heart rate.
Run 2 mins, sprint 90 secs, then repeat 5 times.
Jog/walk recovery for 5 mins, then repeat the above.
Cool Down
10 mins easy jog/walk plus stretches, eat and drink..
45 mins run – Warm up from the tips
Run for 45 mins, very easy run , chatting pace, every 5 mins run fast for 30 secs, repeat on every 5th minute. So it should
look like 4 mins easy, 1 min quick, 4 mins easy, 1 mins quick…….Cool down with a 5 mins walk and stretches.
Easy Run Day – Warm up from tips
Easy chatting pace jog – 10KM or 1 hour 15 mins whichever is sooner – speed up the last 5 mins.
Week 12 Warm up from tips – Plus a 10 mins warm up jog
Run 2 mins fast, 1 mins easy x 5
Then run 30 secs fast, 1 mins easy x 4
Cool Down easy 10 mins jog home, stretch, drink, eat, sleep
30 mins run – Warm up from the tips
Run for 30 mins, very easy run , chatting pace. Cool down with a 5 mins walk and stretches.
MOTIVATION HALF MARATHON RACE DAY
You’ve done the training, enjoy the day.