Finish a half-marathon

Sample workouts and training week for recreational runners wanting to finish a half-marathon

Starting-out-period, 4-8 weeks

If you are already running regularly, move on to Phase 1

Mon: 30 minutes alternating walking and running.
Tues: Rest.
Wed: 30 minutes alternating walking and running.
Thur: Rest.
Fri: 45 minutes alternating walking and running.
Sat: Rest.
Sun: Long walk or rest.

Phase 1, 6-8 weeks

Mon: 45 minutes running with average effort. 10 minutes
of core work.
Tues: Rest.
Wed: Interval workout. Jog easy for 10 minutes. Then do
5x3 minutes on 80% effort with 2 minutes of rest
in between. Jog easy for 10 minutes after.
Thur: Rest.
Fri: 45 minutes running with average effort. 10 minutes
of core work.
Sat: 60-90 minutes of easy running. Try to do this on a
hillier course for some leg strength.
Sun: Rest.

Phase 2, 6-8 weeks

Mon: 60 minutes running with average effort. 15 minutes
of core work.
Tues: Rest.
Wed: Interval workout. Jog easy for 10 minutes. Then do
8x3 minutes on 85% effort with 2 minutes of rest in
between. Jog easy for 10 minutes after.
Thur: Rest.
Fri: 60 minutes running with average effort. 15 minutes
of core work.
Sat: 75-120 minutes of easy running. Now definitely do
this work with some hills.
Sun: Rest.

Tapering for the race 3 weeks

WEEK 1

Mon: Rest
Tues: 40 minutes of running with 10x100 metres of fast
running at the end of the workout. Try to work on
your legspeed. Walk between the sprints.
10 minutes of corework
Wed: Rest
Thur: 90 minutes distancerunning. Be patient here and
don´t run to fast. Rather expand to 120 minutes if
you feel very strong.
Fri: Rest
Sat/Sun: Shorter race of 5 to 10 kilometres or a hard intervalworkout
on one of the days. Rest on the other one

WEEK 2

Mon: Rest.
Tues: Interval workout. Jog for 15 minutes. Then do 5-4-
3-2-1 minutes of hard running, going faster as the
interval shortens. Walk 2 minutes in between as
recovery. 10 minutes of core work.
Wed: Rest.
Thur: 75 minutes distance running. Go easy and feel relaxed.
Fri: Rest.
Sat/Sun: Shorter race of 5 to 10 kilometres or a hard interval
workout on one of the days. Rest on the other one.

WEEK 3

Mon: 20 minutes easy jogging.
Tues: Rest.
Wed: 30 minutes of easy running with a few short sprints
at the end.
Thur: Rest.
Fri: 20 minutes of easy running with a few short sprints
at the end.
Sat: 15 minutes jogging.
Sun: Go have a great race!

ADVICE FOR RACE DAY

• Be sure to run in clothes and shoes that you have tried on before the race. New equipment on race day tend to chafe.
• Don´t eat to close to the start. You want to have a rather light stomach when starting. Have a big breakfast early on and then munch on snacks leading up to
the race start.
• Warm up! Be sure your engine is on and running well when the gun sounds. You want to get your heart rate up and break a sweat.
• Run your own race. Pace and try to have a stronger second half rather than going to hard.
• Be happy with your result and time regardless. Reward yourself!