EDF ENERGY birmingham
half marathon
Beginner Schedule - Twelve Weeks
With twelve weeks to go until race day, you have plenty of time in which to build an ability to be on your feet for the duration of the race. It is important that you adhere to the schedule as much as possible, but if you want it badly enough, you can get to the start line on October 26th and be confident of getting round the race in good order. Critical for you – as for all distance runners, what ever their standard – are the long runs. They are what will prepare you best, both mentally and physically.
| TARGET TIME: Get Round | ||
| WEEK | SESSION | DURATION |
|---|---|---|
WEEK 1 |
Start of the plan - good luck! Advice: buy a sports watch - & a sports bra if you need one! |
Easy Week |
MON |
Rest |
|
TUE |
Brisk Walk 30 mins |
30 mins |
WED |
Walk 5 mins - 10 x 60 secs jog / 60 secs walk - 5 mins walk |
30 mins |
THU |
Brisk Walk 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Walk 5 mins - 10 x 60 secs jog / 60 secs walk - 5 mins walk |
30 mins |
SUN |
Walk 1 hour |
60 mins |
|
Total = |
3 hrs |
|
|
|
WEEK 2 |
Advice: Buy some reasonable running shoes - and remember: jog to a pace that is easy. |
Easy Week |
MON |
Rest |
|
TUE |
Brisk Walk 30 mins |
30 mins |
WED |
Walk 5 mins - 10 x 2 mins jog / 2 mins walk - 5 mins walk |
50 mins |
THU |
Brisk Walk 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Walk 10 mins - 10 x 60 secs jog / 60 secs walk - 10 mins walk |
40 mins |
SUN |
Walk 1 hr and 15 mins |
75 mins |
|
Total = |
3 hrs 45 |
|
|
|
WEEK 3 |
Advice: with many weeks to go, it's important you develop a routine - and stick to it. |
Fair Week |
MON |
Rest |
|
TUE |
Brisk Walk 50mins |
50 mins |
WED |
Walk 5 mins - 8 x 3mins jog / 2 mins walk - 10 mins walk |
55 mins |
THU |
Brisk Walk 50mins |
50 mins |
FRI |
Rest |
|
SAT |
Walk 10 mins - 10 x 2 mins jog / 2 mins walk - 10 mins walk |
60 mins |
SUN |
Walk 1hr and 30 mins |
90 mins |
|
Total = |
4 hrs 25 |
|
|
|
WEEK 4 |
Advice: make sure you push yourself just a little bit - you must enjoy the training! |
Easy Week |
MON |
Rest |
|
TUE |
Brisk Walk / Jog 40mins |
40 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
Brisk Walk / Jog 40mins |
40 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 60 mins |
60 mins |
|
Total = |
3 hrs 40 |
|
|
|
WEEK 5 |
Advice: don't increase the speed or quantity too quickly, but gradually run for longer. |
Fair Week |
MON |
Rest |
|
TUE |
Brisk Walk / Jog 50 mins |
50 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
Brisk Walk / Jog 50 mins |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 1 hr 15 mins |
75 mins |
|
Total = |
4 hrs 15 |
|
|
|
WEEK 6 |
Advice: to add some variety in to your runs, try running short sections slightly faster. |
Fair Week |
MON |
Rest |
|
TUE |
10 mins walk - 2 x 15 mins jog / 5 mins walk - 10 mins walk |
55 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
15 mins brisk walk - 20 mins jog - 10 mins walk |
45 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 1 hr 15 mins |
75 mins |
|
Total = |
4 hours 35 |
|
|
|
WEEK 7 |
Advice: "Time on your feet" is important to remember. On Sunday, DO be out for 90mins. |
Fair Week |
MON |
Rest |
|
TUE |
10 mins walk - 30mins jog - 10 mins walk |
50 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
15 mins brisk walk - 20 mins jog - 15 mins walk |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 1hr 30 |
90 mins |
|
Total = |
4 hours 30 |
|
|
|
WEEK 8 |
Advice: faster running for short periods will make your slow running seem easier. |
Easy Week |
MON |
Rest |
|
TUE |
10 mins walk - 2 x 20mins jog / 5 mins walk - 5 mins walk |
60 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
5 mins walk - 40 mins jog - 5 mins walk |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 1 hr 15 mins |
75 mins |
|
Total = |
4 hrs 25 |
|
|
|
WEEK 9 |
Advice: four weeks to go - make every session count. DO be on your feet for 2 hrs Sunday. |
Hard Week |
MON |
Rest |
|
TUE |
50 mins jog |
50 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
50 mins jog |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 2 hrs |
120 mins |
|
Total = |
5 hours |
|
|
|
WEEK 10 |
Advice: 3 weeks to go! Don't forget to enjoy your runs. Tired? Take an extra day's rest. |
Hard Week |
MON |
Rest |
|
TUE |
50 mins jog |
50 mins |
WED |
Brisk 50 mins walk |
50 mins |
THU |
50 mins jog |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 50 mins walk |
50 mins |
SUN |
Walk / Jog 1 hr 30 mins |
90 mins |
|
Total = |
4 hrs 50 |
|
|
|
WEEK 11 |
Advice: don't over-extend yourself this week. Do slightly less but at a better pace. |
Fair Week |
MON |
Rest |
|
TUE |
50 mins jog |
50 mins |
WED |
Brisk 50 mins walk |
50 mins |
THU |
50 mins jog |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 50 mins walk |
50 mins |
SUN |
Walk / Jog 60 mins |
60 mins |
|
Total = |
4 hours 20 |
|
|
|
WEEK 12 |
Advice: err on the side of caution. If you are tired, back right off. Must be an easy week! |
Easy Week |
MON |
40 mins Jog - walk if necessary |
40 mins |
TUE |
Walk 30 mins - relaxed walk - time to recover now |
30 mins |
WED |
30 mins Jog - walk if necessary |
30 mins |
THU |
Rest |
|
FRI |
20 mins Jog - walk if necessary |
20 mins |
SAT |
Rest - Try to learn the route!! |
|
SUN |
Race Day…. Best of luck!! |
120 mins |
|
Total = |
4 hours |
