Half marathon guide
Build up to 13.1 miles total
Week 1
Monday | 5km easy run
Tuesday | Off
Wednesday | 30 minutes tempo-7/10 effort level
Thursday | 4km easy pace
Friday | Off
Saturday | 8km long run
Sunday | Off
Week 2
Monday | 5km easy run
Tuesday | Off
Wednesday | 20 minutes as 1 minute fast, 1 minute slow
Thursday | 4km easy pace
Friday | Off
Saturday | 10km long run
Sunday | Off
Week 3
Monday | 5km easy run
Tuesday | Off
Wednesday | 35 minute tempo-7/10 effort level
Thursday | 5km easy pace
Friday | Off
Saturday | 12km long run
Sunday | Off
Week 4
Monday | 6km easy run
Tuesday | Off
Wednesday | 30 minute as 90 seconds hard, 90 seconds easy
Thursday | 5km easy pace
Friday | Off
Saturday | 15km long run
Sunday | Off
Week 5
Monday | 6km easy run
Tuesday | Off
Wednesday | 40 minute tempo-7/10 effort level
Thursday | 5km easy pace
Friday | Off
Saturday | 16km long run
Sunday | Off
Week 6
Monday | 6km easy run
Tuesday | Off
Wednesday | 3x10 minute, build pace from steady to hard, slow down after each set back to steady.
Thursday | 5km easy pace
Friday | Off
Saturday | 17km long run
Sunday | Off
Week 7
Monday | 6km easy run
Tuesday | Off
Wednesday | 45 minute tempo-7/10 effort level
Thursday | 5km easy pace
Friday | Off
Saturday | 18km long run
Sunday | Off
Week 8
Monday | 8km run
Tuesday | Off
Wednesday | 2x20 minutes as 4 minutes hard, 1 minute easy.
Thursday | 6km easy
Friday | Off
Saturday | 19km long run
Sunday | Off
Week 9
Monday | 8km run
Tuesday | Off
Wednesday | 50 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 20km long run
Sunday | Off
Week 10
Monday | 8km run
Tuesday | Off
Wednesday | 30 minutes steady pace
Thursday | 6km easy
Friday | Off
Saturday | 21km long run
Sunday | Off