½ Marathon Training Program
Experienced endurance athlete

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.

The aim of this page is to provide an insight into a 24 week endurance training program for an experienced endurance athlete wishing to compete in a half marathon race. It should be noted that this program also needs to be supported by general and specific strength training, nutrition, mobility and psychology programs.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Training for Endurance

The following program is suitable for an athlete who has successfully completed a 10 km race. If you have not then it is recommended that before commencing this 24 week program you should complete a general endurance training program in which time you build up the distance you run each week to 20 miles.

The weekly increment should not exceed 10% of the current mileage.

Any application of the following training program is at the athlete's own discretion and risk.

Half Marathon Program - mileage based

All figures in the table are miles.

Half Marathon Training program - General and Specific Endurance
Week Total Miles Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 20 5 3 F 2 4 2.5 Rest 3.5
2 22.5 5.5 3.5 F 2.5 4 3.5 Rest 3.5
3 25 6 4 2.5 S 4.5 3 Rest 5 R
4 27.5 6 4 3 S 4.5 4 Rest 2 x 3
5 30 6 4 4 S 4.5 4 2.5 5 R
6 30 7 4 3 S 5 2 x 3 Rest 5
7 32.5 7 2 x 2.5 4 S 5 2 x 3 Rest 5.5
8 27.5 7.5 4 3 S 5 3 Rest 5 R
9 32.5 7.5 2 x 2.5 4 S 6 4 Rest 6
10 35 8 2 x 2.5 5 H 6 5 F Rest 6
11 32.5 8 2 x 2.5 5 H 6 30 min F Rest 5 R
12 37.5 8.5 2 x 2.5 5 H 6 2 x 3 Rest 4 & 3
13 32.5 8.5 4 5 H 6 30 min F Rest 6 R
14 40 9 4 5 H 7 30 min F 2 x 2.5 6
15 35 9 2 x 2.5 5 H 6 30 min F Rest 6.5 R
16 42.5 10 2 x 2.5 5 H 5 30 min F 4.5 4 & 3
17 40 10 2 x 2.5 5 H 7 30 min F 3 5
18 37.5 9 2 x 2.5 5 H 6 30 min F 2 7.5 R
19 45 6 2 x 3 5 H 7.5 30 min F 3.5 & 2 11
20 30 5 & 4 2.5 4 H 6 30 min F 2 & 2.5 Rest
21 35 10 R 4 5 H 7 30 min F 2 x 2.5 Rest
22 40 12 2.5 5 H 7 30 min F 2 x 2.5 5
23 12 Rest 3 H 3 Rest 3 H 3 Rest
24 6 3 H Rest 3 Rest Rest Rest Race

All figures in the table are miles.

Key : F- Fartlek H - Include hills R - Time Trial or Race S - Speed

Note: 2 x 2.5 means two 2.5 mile runs and 4 & 3 means a 4 mile and a 3 mile run

Post Race

After the race take 4 of 5 days off training and increase your Vitamin C and Zinc intake. Research has shown that in the first week after a half marathon, the efficiency of your immune system is reduced and you will therefore be prone to infections. An increase in Vitamin C and Zinc during training can also be considered.

Half Marathon Training Speed Calculator

If you have been consistently running some good 10 kilometre times then multiple this time by 2.22 to get your target half marathon time.

Enter your Half Marathon Target Time and then select the 'Calculate' button.

Target Time minutes
   
Speed for an R or S session Speed for all other sessions
min sec/mile min sec/mile

Race Time Calculator

For an estimate of a race time enter details of a recent distance and time, the race distance and then select the 'Calculate' button.

Distance Kilometres Time Minutes
Race Distance Kilometres Predicted Time Minutes

Free Calculator

Prediction based on half marathon time

It is possible to predict your 800 metres, 1500 metres, 3 km, 5 km, 10 km, ½ Marathon and Marathon times from your current half marathon time using Frank Horwill's four second rule for male athletes and Frank Horwill's five second rule for female athletes.

marathon training

Marathon Training

All half marathon and marathon runners need to see this program because it will save you a great deal of wasted time.

Our first training program is for runners wishing to complete a marathon comfortably with a low risk of injury and with the highest possible probability of success.

Select this link for more information on "Marathon Training".

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Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • How to Teach Track Events, M. Arnold