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Training plan to run a half-marathon.
Here is a 12-week training plan.
This training plan is designed to help you achieve a time below 2 hours on the distance of 21.1 km.
Four phases:
Phase 1 (weeks 1-4):
This phase is intended to help you prepare for the intensive training to come.
You should only train three or four days a week for the first four weeks and let your body recover on the other days.
Never plan to run more than two days in a row.
Phase 2 (weeks 5-8):
This phase is intended to help you increase your endurance.
You should be able to run 10 km in less than 60 minutes or 5 km in less than 28 minutes before starting this phase.
Phase 3 (weeks 9-10):
This phase is intended to help you improve your speed.
You should be able to run 10 km in less than 55 minutes or 5 km in less than 25 minutes before starting this phase.
Phase 4 (weeks 11-12):
This phase is intended to help you prepare for the race.
You should be able to run 10 km in less than 50 minutes or 5 km in less than 23 minutes before starting this phase.
Training plan for 21 km
Week 1:
Run 3 times for 30 minutes at a moderate pace.
Rest for 1 day between each run.
Stretch before and after each run.
Week 2:
Run 4 times for 35 minutes at a moderate pace.
Rest for 1 day between each run.
Stretch before and after each run.
Week 3:
Run 4 times for 40 minutes at a moderate pace.
Rest for 1 day between each run.
Increase the intensity of one run to a fast pace for 10 minutes.
Stretch before and after each run.
Week 4:
Run 4 times for 45 minutes at a moderate pace.
Rest for 1 day between each run.
Increase the intensity of one run to a fast pace for 15 minutes.
Stretch before and after each run.
Week 5:
Run 4 times for 50 minutes at a moderate pace.
Rest for 1 day between each run.
Increase the intensity of one run to a fast pace for 20 minutes.
Stretch before and after each run.
Week 6:
Run 4 times for 55 minutes at a moderate pace.
Rest for 1 day between each run.
Increase the intensity of one run to a fast pace for 25 minutes.
Stretch before and after each run.
Week 7:
Run 4 times for 60 minutes at a moderate pace.
Rest for 1 day between each run.
Increase the intensity of one run to a fast pace for 30 minutes.
Stretch before and after each run.
Week 8:
Run 3 times for 60 minutes at a moderate pace.
Rest for 2 days between each run.
Stretch before and after each run.
Week 9:
Run 2 times for 60 minutes at a moderate pace.
Rest for 2 days between each run.
Stretch before and after each run.
Week 10:
Run 1 time for 60 minutes at a moderate pace.
Rest for 3 days.
Stretch before and after the run.
Week 11:
Run 1 time for 30 minutes at a moderate pace.
Rest for 4 days.
Stretch before and after the run.
Week 12:
Run the 21 km race at your best pace.
Enjoy the challenge and the achievement.
Sources
Personal practice and on Garmin.com.
