Sports Coach Blog
Website Updates½ Marathon Training Program
Novice
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 a novice endurance athlete competing in the half marathon. 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.
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.
Marathon Program - mileage based
All figures in the table are miles.
| Half Marathon Training program - General and Specific Endurance | ||||||||
| Week | Total Miles | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 16 | 3 F | 2 | Rest | 2.5 | 3.5 | Rest | 5 |
| 2 | 18.5 | 3.5 F | 2.5 | Rest | 3.5 | 3.5 | Rest | 5.5 |
| 3 | 21.5 | 4 | 2.5 S | Rest | 3 | 5 R | Rest | 6 |
| 4 | 23 | 4 | 3 S | Rest | 4 | 2 x 3 | Rest | 6 |
| 5 | 25.5 | 4 | 4 S | Rest | 4 | 5 R | 2.5 | 6 |
| 6 | 25 | 4 | 3 S | Rest | 2 x 3 | 5 | Rest | 7 |
| 7 | 27.5 | 2 x 2.5 | 4 S | Rest | 2 x 3 | 5.5 | Rest | 7 |
| 8 | 22.5 | 4 | 3 S | Rest | 3 | 5 R | Rest | 7.5 |
| 9 | 26.5 | 2 x 2.5 | 4 S | Rest | 4 | 6 | Rest | 7.5 |
| 10 | 29 | 2 x 2.5 | 5 H | Rest | 5 F | 6 | Rest | 8 |
| 11 | 26.5 | 2 x 2.5 | 5 H | Rest | 30 min F | 5 R | Rest | 8 |
| 12 | 31.5 | 2 x 2.5 | 5 H | Rest | 2 x 3 | 4 & 3 | Rest | 8.5 |
| 13 | 26.5 | 4 | 5 H | Rest | 30 min F | 6 R | Rest | 8.5 |
| 14 | 33 | 4 | 5 H | Rest | 30 min F | 6 | 2 x 2.5 | 9 |
| 15 | 29 | 2 x 2.5 | 5 H | Rest | 30 min F | 6.5 R | Rest | 9 |
| 16 | 37.5 | 2 x 2.5 | 5 H | Rest | 30 min F | 4 & 3 | 4.5 | 10 |
| 17 | 33 | 2 x 2.5 | 5 H | Rest | 30 min F | 5 | 3 | 10 |
| 18 | 31.5 | 2 x 2.5 | 5 H | Rest | 30 min F | 7.5 R | 2 | 9 |
| 19 | 37.5 | 2 x 3 | 5 H | Rest | 30 min F | 11 | 3.5 & 2 | 6 |
| 20 | 24 | 2.5 | 4 H | Rest | 30 min F | Rest | 2 & 2.5 | 5 & 4 |
| 21 | 28 | 4 | 5 H | Rest | 30 min F | Rest | 2 x 2.5 | 10 R |
| 22 | 33 | 2.5 | 5 H | Rest | 30 min F | 5 | 2 x 2.5 | 12 |
| 23 | 12 | Rest | 3H | 3 | Rest | 3H | 3 | Rest |
| 24 | 6 | 3H | 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.
Free Calculator
- Training program to build up to 20miles/week - a free Microsoft Excel spreadsheet that you can download and use on your computer.
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.
Page Reference
The reference for this page is:
- MACKENZIE, B. (2001) ½ Marathon Training Program - Novice endurance athlete [WWW] Available from: http://www.brianmac.co.uk/longdist/tphmarv.htm [Accessed
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
- Long Distance Running
- Tapering for a race
- Running Economy
- Half Marathon Program - Experienced endurance athlete
- Half Marathon Program based on mileage - Novice endurance athlete
- Half Marathon Program based on time - Novice endurance athlete
- Planning the Training - 6 stages of development
- Find a Coach
- Sport/Event specific articles
Associated Books
The following books provide more information related to this topic:
- How to Teach Track Events, M. Arnold