½ Marathon Training Program
Novice
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.
This page provides insight into a 26-week endurance training program for a novice endurance athlete wishing to compete in a half marathon race. The program is based on Tim Noakes's 26-week progression from a 10 km race to a complete marathon program. This program must also 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 is currently training 1½+ hours per week and has completed a 5 km race in under 25 minutes.
If you are not training for 1½ hours a week, then it is recommended that before commencing this 26-week program, you should complete a 6-month program of general strength training and endurance training in which time you build up the distance you run each week to 15 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.
Marathon Training program - Time-based
All figures in the table are minutes.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 20 | R | 20 | R | 25 | 20 | 25 |
| 2 | R | 20 | 25 | R | 20 | 20 | 20 |
| 3 | R | 25 | 20 | R | 20 | 20 | 30 |
| 4 | R | 15 | R | 25 | R | 15 | 25 |
| 5 | R | 25 | 15 | R | 30 | 15 | 40 |
| 6 | R | 25 | 15 | R | 30 | 15 | 30 |
| 7 | R | 20 | 30 | R | 30 | 15 | 45 |
| 8 | R | 25 | 30 | R | 30 | 15 | 40 |
| 9 | R | 30 | 25 | R | 40 | 15 | 50 |
| 10 | R | 20 | 28 | 20 | 28 | R | 45 |
| 11 | R | 40 | 25 | 40 | 25 | R | 60 |
| 12 | R | 45 | 25 | 20 | 25 | R | 50 |
| 13 | R | 40 | 20 | 30 | 25 | R | 65 |
| 14 | R | 45 | 25 | 40 | 25 | R | 60 |
| 15 | R | 45 | 20 | 40 | 25 | R | 70 |
| 16 | R | 45 | 25 | 45 | 20 | R | 65 |
| 17 | R | 45 | 25 | 45 | 25 | R | 75 |
| 18 | R | 60 | 25 | 50 | 25 | R | 70 |
| 19 | R | 50 | 30 | 45 | 25 | R | 85 |
| 20 | R | 50 | 25 | 50 | 20 | 15 | 75 |
| 21 | R | 60 | 25 | 50 | 15 | 15 | 90 |
| 22 | 50 | 50 | 25 | 25 | 25 | R | 85 |
| 23 | 50 | 60 | 25 | 60 | 25 | R | 100 |
| 24 | R | 60 | 60 | 60 | 25 | R | 40 |
| 25 | 25 | R | 25 | 20 | R | 40 | 15 |
| 26 | 25 | 15 | 10 | R | R | R | Race |
All figures in the table are minutes, and an "R" indicates a rest day.
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 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. (2004) ½ Marathon Training Program - Novice endurance athlete [WWW] Available from: https://www.brianmac.co.uk/longdist/tphmartime.htm [Accessed