Training Plans /
Lucozade Sport
Are you looking for some help with your training? Need some structure to your half marathon preparations? We have three 14 week training schedules courtesy of the experts at Lucozade Sport which can help you approach the marathon in exactly the right way according to your fitness and running experience. The plans are aimed at advanced runners, improving runners and beginners. More advice as well as nutrition tips and much more can be found at http://www.lucozade.com/sport
14 week Beginners Half Marathon Schedule
Training for a half marathon needs to see you build up some regular running miles.
Start this plan if you can already run for 20 to 30minutes continuously. Your training should be progressive and balanced so you don’t feel too tired. Monday is a day for rest or active recovery. For example, going to the gym or for a swim or cycle. Tuesday is a day for fast intervals, Thursday is a mixed day for developing your race endurance and the weekend is for building your strength and stamina.
Wednesday and Friday are rest days and Sat (or Sun) is an active recovery or rest day. Change the days to fit your lifestyle if preferred but always ensure a balanced running week.
Walk:run.
This is a strategy for many new runners and involves breaking up the race into
periods of running then walking. For example, 8min run – 2min walk repeated.
Easy or recovery runs.
During an easy run you should feel relaxed. You should be breathing comfortably
and be capable of holding a conversation throughout the run. If you’re a new/novice
runner then you’ll probably be questioning whether any runs feel easy and holding a
conversation may feel impossible. Slow down, walk if necessary and control your
effort.
Steady runs.
These are the bread and butter of your training, the ‘miles in the bank’. Steady runs
build the aerobic base that acts as the foundation for the rest of your training.
Conversations are still possible at this pace but in sentences rather than long gossip.
Threshold or tempo runs
Running at ‘threshold’ pace is about running under ‘controlled discomfort’ and is
great for improving your running economy. You will find them slightly uncomfortable
and they’ll require concentration but they are well worth the effort. You’ll only be
capable of uttering a four or five words as you run. As you get fitter and more
experienced you’ll learn how to find your own ‘threshold’ pace and this will change
the fitter, stronger and faster you get.
Download Beginners Schedule (PDF)
14 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 30mins brisk walk |
| Wednesday | |
| Thursday | 30mins brisk walk |
| Friday | |
| Saturday | 10mins walk, 20mins easy, 10mins walk. = 40mins |
| Sunday | |
13 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | (10mins easy run, 10mins walk) x 2 = 40min |
| Wednesday | |
| Thursday | 10min walk, 15min easy run, 10min walk = 35mins |
| Friday | |
| Saturday | 5 min brisk walk, 25min easy run, 5min brisk walk, 5min easy walk. =40mins |
| Sunday | |
12 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 30mins easy run |
| Wednesday | |
| Thursday | 5min easy run, (3min brisk run, 3min easy run or walk.) Repeat 3x. 5min easy run |
| Friday | |
| Saturday | 40mins easy run |
| Sunday | |
11 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 35mins easy run |
| Wednesday | |
| Thursday | 5min easy run, (4min fast run, 3min easy run/walk) Repeat 4x. 5min easy run. |
| Friday | |
| Saturday | 45mins easy run |
| Sunday | |
10 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 40mins easy run |
| Wednesday | |
| Thursday | 30mins easy run |
| Friday | |
| Saturday | 50mins easy run |
| Sunday | |
9 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 45mins easy run |
| Wednesday | |
| Thursday | 30mins easy run |
| Friday | |
| Saturday | 55mins easy run |
| Sunday | |
8 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 40mins easy run |
| Wednesday | |
| Thursday | 5min easy run (2min fast run, 2min easy run) Repeat 6x. 5min easy run |
| Friday | |
| Saturday | 65mins easy run |
| Sunday | |
7 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 40mins easy run |
| Wednesday | |
| Thursday | 5min easy run. 20min 'tempo' run (quicker than normal – but not really hard), 5 min easy run. |
| Friday | |
| Saturday | 75mins easy run |
| Sunday | |
6 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 45mins easy run |
| Wednesday | |
| Thursday | 5min easy run (6min tempo run, 3min easy run) Repeat 4x. 5min easy run. |
| Friday | |
| Saturday | 1 hour 30 mins easy running. (walk every 30mins if you need to) |
| Sunday | |
5 weeks to go: A lighter week or race week.
| | |
|---|
| Monday | |
| Tuesday | 30mins easy runn |
| Wednesday | |
| Thursday | 30mins easy run
|
| Friday | |
| Saturday | Race a 10k this weekend or do a 30mins tempo run. |
| Sunday | |
4 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 45mins easy |
| Wednesday | |
| Thursday | 10mins easy (3 min steady, 1min faster, 2min jog) x 4. 10mins easy
|
| Friday | |
| Saturday | 1 hour 50mins easy running, (take walk break if you need too.) |
| Sunday | |
3 weeks to go:
| | |
|---|
| Monday | |
| Tuesday | 50mins easy running |
| Wednesday | |
| Thursday | 10min easy run, (2min fast run, 2min very easy run) Repeat 8x. 10min easy run.
|
| Friday | |
| Saturday | 90mins easy running |
| Sunday | |
2 weeks to go: A lighter training load
| | |
|---|
| Monday | |
| Tuesday | 20mins easy |
| Wednesday | |
| Thursday | 10mins easy running, 25mins at your half marathon pace. 10mins easy running
|
| Friday | |
| Saturday | 50mins easy running |
| Sunday | |
1 week to go: An easy run week to put the energy back into your body.
| | |
|---|
| Monday | 30mins easy run |
| Tuesday | Rest |
| Wednesday | 20mins easy run |
| Thursday | Rest
|
| Friday | 10mins easy run |
| Saturday | Rest |
| Sunday | Race day- Good luck.
|
14 week half marathon Improvers schedule
You should do the improver schedule if you plan to run 4 times per week and would
consider yourself to be a regular runner.
Monday is day for ‘miles in the bank’. Just do the running. Tuesday is day for quality intended to help you run faster. Thursday is for building your tolerance to race pace and the weekend for developing your stamina to go the distance! Wednesday and Sat or Sun are ‘active recovery’ days. Friday is a total rest day.
Remember, if it’s easier for your own situation you can change the days of the
schedule around to best fit with your specific needs. So, instead of running Monday,
Tuesday, Thursday and Saturday, you might run Monday, Wednesday, Friday and
Sunday. The type of running should stay the same, just on different days of the
week.
Download Improvers Schedule (PDF)
14 weeks to go:
| | |
|---|
| Monday | 5 mins easy walk, 15mins easy run, 5mins easy walk |
| Tuesday | 5 mins easy walk, 15mins easy run, 5mins easy walk |
| Wednesday | |
| Thursday | 25mins easy running |
| Friday | |
| Saturday | 40mins easy running |
| Sunday | |
13 weeks to go:
| | |
|---|
| Monday | 20mins easy run |
| Tuesday | 40mins easy run |
| Wednesday | |
| Thursday | 30mins easy run |
| Friday | |
| Saturday | 50mins easy run |
| Sunday | |
12 weeks to go:
| | |
|---|
| Monday | 30mins easy run |
| Tuesday | 10mins easy run, (2min tempo pace, 2 mins walk/run) x 6 10mins easy run |
| Wednesday | |
| Thursday | 5mins easy run, 20mins steady run, 10mins faster, 5mins easy run. |
| Friday | |
| Saturday | 60mins easy run |
| Sunday | |
11 weeks to go:
| | |
|---|
| Monday | 40mins easy running |
| Tuesday | 10min easy run, (3min fast run, 2min easy run.) Repeat 5x. 10min easy run |
| Wednesday | |
| Thursday | 5mins easy running, 15mins steady run, 5mins faster run, 10mins easy. |
| Friday | |
| Saturday | 70mins easy |
| Sunday | |
10 weeks to go:
| | |
|---|
| Monday | 35mins easy running |
| Tuesday | 10mins easy, (4mins tempo pace, with 2mins jog rec) x 5. 10mins easy run |
| Wednesday | |
| Thursday | 5mins easy running, 10min steady run, 10min tempo run, 5min faster run, 10min easy run. |
| Friday | |
| Saturday | 80mins easy running |
| Sunday | |
9 weeks to go:
| | |
|---|
| Monday | 40mins easy running |
| Tuesday | 10mins easy: Hills: 5 x 60secs hills tempo, with a jog down rec. 10mins easy jog. |
| Wednesday | |
| Thursday | 10mins easy running, (5mins steady, 5mins tempo, 2mins jog) x 3. 10mins easy |
| Friday | |
| Saturday | 90mins easy running |
| Sunday | |
8 weeks to go: Race week or a lighter training week
| | |
|---|
| Monday | 40mins easy |
| Tuesday | Rest |
| Wednesday | 30mins easy |
| Thursday | Rest |
| Friday | 20mins easy |
| Saturday | Rest |
| Sunday | Race a 10k/5mile road race |
7 weeks to go:
| | |
|---|
| Monday | 40mins easy |
| Tuesday | 10mins easy run. Hills: 7 x 60secs hill, jog down to recover. 10mins easy |
| Wednesday | |
| Thursday | 10mins easy. (4 x 10mins tempo running, 2.5 min jog/walk rec) 10mins easy |
| Friday | |
| Saturday | 1 hour 40mins easy |
| Sunday | |
6 weeks to go:
| | |
|---|
| Monday | 40mins easy running |
| Tuesday | 10min easy, fartlek run for 40min, run hard up hills. Run 10min easy. |
| Wednesday | |
| Thursday | 10min easy run, (5min fast run, 2min easy run) Repeat 5x. 10min easy |
| Friday | |
| Saturday | 1 hour 50mins easy |
| Sunday | |
5 weeks to go: Low intensity week
| | |
|---|
| Monday | 30mins easy running |
| Tuesday | 60mins easy running |
| Wednesday | |
| Thursday | 40mins easy running |
| Friday | |
| Saturday | 2 hours easy running- time on feet. |
| Sunday | |
4 weeks to go:
| | |
|---|
| Monday | 40mins easy running |
| Tuesday | Jog 15min easy, (3min fast run, 1min easy run, 2min fast run, 1min easy run, 1min fast run, 1min easy run) Repeat 2x. 15min easy run. |
| Wednesday | |
| Thursday | 10min easy run. 40min at 'tempo' pace, run 10min easy
|
| Friday | |
| Saturday | 90mins (30mins easy, 30mins at your half marathon pace, 30mins easy) |
| Sunday | |
3 weeks to go:
| | |
|---|
| Monday | 30mins easy run |
| Tuesday | 10min easy, (6min fast run, 2min easy run) Repeat 4x. 10min easy run |
| Wednesday | |
| Thursday | 40mins steady run
|
| Friday | |
| Saturday | 90mins easy running |
| Sunday | |
2 weeks to go:
| | |
|---|
| Monday | 20mins easy running |
| Tuesday | Run 10min easy. (3min fast run, 2min easy run) Repeat 3x. Walk 5min brisk. (3min hard run, 2min easy run) Repeat 2x. 10min easy run.
|
| Wednesday | |
| Thursday | Run 5min easy. Run 20min at half Marathon race pace, run 10min easy.
|
| Friday | |
| Saturday | 1 hour easy running |
| Sunday | |
1 week to go: A light week to make sure you feel energized on the start line.
| | |
|---|
| Monday | Rest |
| Tuesday | Jog 10min easy, (run 3min at Half marathon race pace, 3min easy.) Repeat2x. Jog 10min easy |
| Wednesday | 15mins easy |
| Thursday | Rest
|
| Friday | 10mins easy |
| Saturday | Rest |
| Sunday | Half marathon race: Good luck!
|
14 week advanced half marathon schedulee
You should do the advanced plan if you are a regular runner and plan to run 5-6
times per week in your half marathon build up.
Monday is always a light day. Tuesday builds speed endurance. Wednesday is a day
of ‘active recovery’. Thursday develops race pace running. Friday is always a rest
day. Saturday is a steady day whilst Sunday is to develop your strength and stamina.
Download Advanced Schedule (PDF)
14 weeks to go:
| | |
|---|
| Monday | 30mins easy running |
| Tuesday | 45mins easy running |
| Wednesday | Active recovery /Cross training |
| Thursday | 10mins easy, 30mins steady run, 10mins easy. |
| Friday | Rest |
| Saturday | 30mins easy running |
| Sunday | 75mins easy running |
13 weeks to go:
| | |
|---|
| Monday | 30mins easy running |
| Tuesday | 10min easy run (3min fast run, 2min easy run) Repeat 4x. 10min easy run. |
| Wednesday | Active recovery /Cross training |
| Thursday | 10mins easy, 35mins steady, 10mins easy |
| Friday | Rest |
| Saturday | 35mins easy running |
| Sunday | 80mins easy running |
12 weeks to go:
| | |
|---|
| Monday | 35mins easy running |
| Tuesday | 10min easy run, (3min fast run, 2min easy run) Repeat 6x. 10min easy run |
| Wednesday | Active recovery /Cross training |
| Thursday | Run 5min easy, run 20min at 'tempo', 5min easy run. |
| Friday | |
| Saturday | 40mins easy running |
| Sunday | 80mins easy running |
11 weeks to go:
| | |
|---|
| Monday | 35mins easy running |
| Tuesday | 10min easy run, (3min fast run, 60s easy run) Repeat 6x. Jog 10min easy |
| Wednesday | Active recovery /Cross training |
| Thursday | Run 10min easy. Run 30min at tempo pace. Run 10min easy. |
| Friday | Rest |
| Saturday | 45mins easy running |
| Sunday | 90mins easy running |
10 weeks to go: A recovery week!
| | |
|---|
| Monday | 35mins easy running |
| Tuesday | 45mins easy |
| Wednesday | Active recovery /Cross training |
| Thursday | Run 10min easy, 20min steady, 10min easy. |
| Friday | Rest |
| Saturday | 45mins easy running. |
| Sunday | 90mins (20mins easy, 50mins at half marathon pace, 20mins easy) |
9 weeks to go:
| | |
|---|
| Monday | 40mins easy running |
| Tuesday | 10mins easy run. (4 mins tempo run, 2mins jog rec) Repeat 5x. 10mins easy. |
| Wednesday | Active recovery /Cross training |
| Thursday | 10mins easy, 10mins steady, 10mins at half marathon pace, 10mins steady, 10 mins easy. |
| Friday | Rest |
| Saturday | 50mins easy running |
| Sunday | 1 hour 40mins easy |
8 weeks to go:
| | |
|---|
| Monday | 40mins easy |
| Tuesday | 10min easy run. (5min tempo run, 2min easy run) Repeat 5x. 10min easy run |
| Wednesday | Active recovery /Cross training |
| Thursday | Run 10mins easy, 15min steady, 15min fast, 10min steady, 10 min easy. |
| Friday | Rest |
| Saturday | 50mins easy running |
| Sunday | 1 hour 50mins easy |
7 weeks to go:
| | |
|---|
| Monday | 40mins easy |
| Tuesday | 10min easy run, (6min fast, 2min easy) Repeat 5x. 10min easy run. |
| Wednesday | Active recovery /Cross training |
| Thursday | Run 5min easy, run 40min at tempo pace, run 5 min easy |
| Friday | Rest |
| Saturday | 45mins easy. |
| Sunday | 90mins easy running |
6 weeks to go:
| | |
|---|
| Monday | 45mins easy running |
| Tuesday | 10mins easy, Hills: 6 x 90secs tempo up hill, jog down to recover. 10mins easy running |
| Wednesday | Active recovery /Cross training |
| Thursday | 10mins easy, (4 x 10mins at half marathon pace, 2mins jog rec) 10mins easy |
| Friday | Rest |
| Saturday | 45mins easy run |
| Sunday | 2 hours easy run
|
5 weeks to go:
| | |
|---|
| Monday | 30mins very easy recovery run. |
| Tuesday | 10mins easy, (4 x 3mins tempo pace with 2min jog rec) 10mins easy |
| Wednesday | Active recovery /Cross training |
| Thursday | 10mins easy, (3 x 15mins at half marathon pace, 2mins jog rec) 10mins easy. |
| Friday | Rest |
| Saturday | 40mins easy run. |
| Sunday | 2 hours (30mins easy, 30mins steady, 30mins at half marathon pace, 30mins easy) |
4 weeks to go: Suggested race week or a lighter week
| | |
|---|
| Monday | 30mins easy |
| Tuesday | 10mins easy, Hills; (6 x 90sec tempo uphill, jog down recovery) 10mins easy |
| Wednesday | Active recovery /Cross training |
| Thursday | 40mins easy
|
| Friday | 30mins easy |
| Saturday | Rest |
| Sunday | Race a 10k/5mile |
3 weeks to go:
| | |
|---|
| Monday | 45mins easy |
| Tuesday | Jog 10min, run 5min fast, run 1min easy. Repeat 5x. 10min easy run. |
| Wednesday | Active recovery /Cross training |
| Thursday | 45mins easy run
|
| Friday | Rest |
| Saturday | Run 5min. Run 20min steady, run 20min fast, run 20min steady. Jog 5min easy = 70mins |
| Sunday | 1 hour 40mins easy running |
2 weeks to go:
| | |
|---|
| Monday | 30 mins easy |
| Tuesday | Jog 10min (run 5min fast, run 1min easy) Repeat 5x. 10min easy run
|
| Wednesday | Active recovery /Cross training |
| Thursday | Run 10min easy, run 25min at half marathon race pace, run 10min easy.
|
| Friday | Rest |
| Saturday | 30mins easy |
| Sunday | 65mins very easy running |
1 week to go: Taper week to help you feel energized on the start line.
| | |
|---|
| Monday | Rest |
| Tuesday | Jog 5min, run 5min at half marathon pace. Run 5min easy. Repeat 3x. Run 5min easy. |
| Wednesday | Rest |
| Thursday | 20mins easy |
| Friday | Rest |
| Saturday | 15mins easy run |
| Sunday | Half marathon race. Good luck. |