½ Marathon Training Program
Experienced
endurance athlete
A training program has to be developed to meet the athlete's individual needs and consider 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 page provides an insight into a 24-week endurance training program for an experienced endurance athlete wishing to compete in a half marathon race. This program must be supported by general and specific strength training, nutrition, mobility and psychology programs.
Before You Start
Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
The following program is suitable for an athlete who has completed a 10 km race. If you have not, 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 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 or 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 20 miles/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 400 metres, 800 metres, 1500 metres, 3 km, 5 km, 10 km 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
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2001) ½ Marathon Training Program - Experienced endurance athlete [WWW] Available from: https://www.brianmac.co.uk/longdist/tphmar.htm [Accessed 30/4/2025]
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