Training Plans
Competitive Half Marathon Training Plan
Runners Tip: Listen to your body!
The competitive half marathon training plan is a 9-week training programme covers 40-50 miles per week and is aimed at runners who have a strong level of fitness and are regularly running. As part of this training session it is recommended that you pick out a 5km or 10km race during this 9 week period and ease down slightly in the training for two days before the race.
This training plan has been prepared by Neil Cusack. A veteran marathon runner Neil has previously won both the Boston Marathon and the Dublin City Marathon.
We recommend that you consult with your GP if you have any health concerns before starting any training plan.
| Week | Sun | Mon | Tues | Wed | Thu | Fri | Sat | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | 8 miles | 9 miles | 7 miles | 5 miles | 6 miles | Rest | 10 miles easy | 45 |
| Week 2 | 5 miles | 7 miles | 6 miles | 7 miles | 6 miles | Rest | 10 miles easy | 41 |
| Week 3 | 5 miles | 8 miles | 6 miles | 7 miles | 6 miles | Rest | 10 miles easy | 42 |
| Week 4 | 5 miles | 7 miles | 6 miles | 8 miles | 6 miles | Rest | 10 miles easy | 42 |
| Week 5 | 5 miles | 7 miles | 6 miles | 8 miles | 6 miles | Rest | 10 miles easy | 42 |
| Week 6 | 5 miles | 8 miles | 6 miles | 7 miles | 6 miles | Rest | 10 miles easy | 42 |
| Week 7 | 5 miles | 8 miles | 6 miles | 7 miles | 6 miles | Rest | 10 miles easy | 42 |
| Week 8 | 5 miles | 8 miles | 6 miles | 7 miles | 6 miles | Rest | 11 miles easy | 43 |
| Week 9 | 5 miles | 8 miles | 6 miles | 7 miles | 6 miles | Rest | 11 miles easy | 43 |