Training for your run
Below you will find training plans for both the Half Marathon and 10k. These are designed for beginner to intermediate runners. Most plans run for 10 to 12 weeks depending on the distance you are training for. You should also tailor the plans to suit the race, for instance if it is a hilly half marathon then be sure to introduce some climbs into your training. Be sure to tailor the plans to suit your lifestyle also, if you can’t make certain days due to work commitments just change the plan to fit. There are also many variants out there, some are tailored to fast experienced runners, others to beginners. The last marathon we did we followed a plan that only involved three runs a week (plus some cross training) because of time restraints and we both did PBs.
Half Marathon - Beginner / Intermediate
| Week | Sun | Mon | Tues | Wed | Thurs | Fri | Sat | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | 3 miles | 4 miles | Rest | 3 miles | 4 miles | Rest | 7 miles easy | 21 |
| Week 2 | 3 miles | 5 miles | Rest | 5 miles | 4 miles | Rest | 7 miles easy | 24 |
| Week 3 | 3 miles | 5 miles | Rest | 5 miles | 4 miles | Rest | 7 miles easy | 24 |
| Week 4 | 3 miles | 5 miles | Rest | 5 miles | 3 miles | Rest | 7 miles easy | 23 |
| Week 5 | 3 miles | 6 miles | Rest | 6 miles | 3 miles | Rest | 7 miles easy | 25 |
| Week 6 | 3 miles | 6 miles | Rest | 6 miles | 3 miles | Rest | 8 miles easy | 26 |
| Week 7 | 3 miles | 6 miles | Rest | 6 miles | 3 miles | Rest | 8 miles easy | 26 |
| Week 8 | 3 miles | 6 miles | Rest | 6 miles | 2 miles | Rest | 8 miles easy | 25 |
| Week 9 | 3 miles | 6 miles | Rest | 6 miles | 2 miles | Rest | 8 miles easy | 25 |
10 km Training Plan (8 week)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest | 3 miles | CT | 2.5 miles race pace | Rest | 3 miles | 30 min. EZ |
| 2 | Rest | 3 miles | CT | 3 miles race pace | Rest | 3.5 miles | 35-40 min. EZ |
| 3 | Rest | 3.5 miles | CT | 3.5 miles race pace | Rest | 4 miles | 35-40 min. EZ |
| 4 | Rest | 4 miles | CT | 3.5 miles race pace | Rest | 4.5 miles | 40-45 min. EZ |
| 5 | Rest | 4 miles | CT | 3 miles race pace | Rest | 5 miles | 40-45 min. EZ |
| 6 | Rest | 4 miles | CT | 3.5 miles race pace | Rest | 6 miles | 40-45 min. EZ |
| 7 | Rest | 4 miles | CT | 3 miles race pace | Rest | 7 miles | 40-45 min. EZ |
| 8 | Rest | 3 miles | CT or Rest | 3 miles | Rest | Rest | 10K Race |