Training Plans
Experienced Marathon Training Plan
Runners Tip: Listen to your body!
This 9 week Beginners Half Marathon Training Plan is aimed at beginners who have a good fitness level but are taking on their first half marathon.
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 | 10 miles easy | Rest | 6 miles easy | Rest | 15 minute warm up / 6 x 2 minutes with 2 minute jog recovery / 15 minute cool down | Rest | 6 miles easy | 28 |
Week 2 | 11 miles easy | Rest | 7 miles easy | Rest | 15 minute warm up / 2 x 7 minutes with a 5 minute jog recovery between / 15 minute cool down | Rest | 6 miles easy | 30 |
Week 3 | 12 miles easy | Rest | 7 miles easy | Rest | 15 minute warm up / 25 minutes fartlek / 15 minute cool down | Rest | 6 miles easy | 32 |
Week 4 | 13 miles easy | Rest | 8 miles easy | Rest | 15 minute warm up / 6 x 3 minutes with 2 minute jog recovery / 15 minute cool down | Rest | 6 miles easy | 33 |
Week 5 | 14 miles easy | Rest | 8 miles easy | Rest | 15 minute warm up / 15 minute tempo run / 15 minute cool down | Rest | 6 miles easy | 34 |
Week 6 | 15 miles easy | Rest | 9 miles easy | Rest | 15 minute warm up / 5 x 4 minutes with 2 minute jog recovery / 15 minute cool down | Rest | 7 miles easy | 38 |
Week 7 | 16 miles easy | Rest | 9 miles easy | Rest | 15 minute warm up / 20 minute tempo run / 15 minute cool down | Rest | 7 miles easy | 38 |
Week 8 | 17 miles easy | Rest | 10 miles easy | Rest | 15 minute warm up / 3 x 6 minutes with a 4 minute jog recovery between / 15 minute cool down | Rest | 8 miles easy | 42 |
Week 9 | 18 miles easy | Rest | 10 miles easy | Rest | 15 minute warm up / 25 minute tempo run / 15 minute cool down | Rest | 8 miles easy | 43 |
Week 10 | 18 miles easy | Rest | 11 miles easy | Rest | 15 minute warm up / 3 x 7 minutes with a 4 minute jog recovery between / 15 minute cool down | Rest | 8 miles easy | 44 |
Week 11 | 19 miles easy | Rest | 11 miles easy | Rest | 15 minute warm up / 30 minute tempo run / 15 minute cool down | Rest | 8 miles easy | 46 |
Week 12 | 19 miles easy | Rest | 12 miles easy | Rest | 15 minute warm up / 2 x 10 minutes with a 5 minute jog recovery between / 15 minute cool down | Rest | 8 miles easy | 45 |
Week 13 | 20 miles easy | Rest | 12 miles easy | Rest | 15 minute warm up / 35 minute tempo run / 15 minute cool down | Rest | 8 miles easy | 48 |
Week 14 | 20 miles easy | Rest | 13 miles easy | Rest | 15 minute warm up / 6 x 4 minutes with 2 minute jog recovery / 15 minute cool down | Rest | 8 miles easy | 49 |
Week 15 | 20 miles easy | Rest | 7 miles easy | Rest | 15 minute warm up / 20 minute tempo run / 15 minute cool down | Rest | 6 miles easy | 40 |
Week 16 | 13 miles easy | Rest | 7 miles easy | Rest | 15 minute warm up / 8 x 1 minute with a 1 minute jog recovery / 15 minute cool down | Rest | 4 miles easy | 30 |
Week 17 | 7 miles easy | Rest | 4 miles easy | Rest | 3 miles easy | 3 miles easy | Rest | 14 + Race Day |