Running Plans

I've split the plans for 2 types of runners. Pick the one which suits your profile the best. There are markers on paces to run at, refer the Jack Daniel's Pace calculator to insert paces as suitable for your plan, and target times. Do not increase your mileage more than 10% a week. The plans are based off Hal Higdon's Half Marathon Plans

If you are currently doing C25K, please continue with that, and then pick the First Half Marathon plan, when due. Check the number of weeks required to train and the ones you have.

• First Half Marathon
• Target Time Half Marathon

How to use the Calculator

Go to the Race Pace Predictor, and find your estimated race time, then take that time, and enter it in the calculator below, and follow the plan. If you have a target time in mind, then just go ahead and put that info in (STRONGLY DISCOURAGED FOR FIRST HALF MARATHON RUNNERS).

First Half Marathon

• Tuesday - Easy 
• Wednesday - Easy
• Thursday - Marathon 
• Sunday - Easy

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 m run	2 m run or cross	3 m run	Rest	30 min cross	4 m run
2	Rest	3 m run	2 m run or cross	3 m run	Rest	30 min cross	4 m run
3	Rest	3.5 m run	2 m run or cross	3.5 m run	Rest	40 min cross	5 m run
4	Rest	3.5 m run	2 m run or cross	3.5 m run	Rest	40 min cross	5 m run
5	Rest	4 m run	2 m run or cross	4 m run	Rest	40 min cross	6 m run
6	Rest	4 m run	2 m run or cross	4 m run	Rest or easy run	Rest	5-K Race
7	Rest	4.5 m run	3 m run or cross	4.5 m run	Rest	50 min cross	7 m run
8	Rest	4.5 m run	3 m run or cross	4.5 m run	Rest	50 min cross	8 m run
9	Rest	5 m run	3 m run or cross	5 m run	Rest or easy run	Rest	10-K Race
10	Rest	5 m run	3 m run or cross	5 m run	Rest	60 min cross	9 m run
11	Rest	5 m run	3 m run or cross	5 m run	Rest	60 min cross	10 m run
12	Rest	4 m run	3 m run or cross	2 m run	Rest	Rest	Half Marathon

Target Time Half Marathon

• Monday - Easy 
• Tuesday - Interval/Repetition 
• Wednesday - Easy 
• Thursday - Threshold 
• Friday - REST MEANS REST
• Saturday - Marathon
• Sunday - Long Runs 

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 m run	6 x hill	3 m run	40 min tempo	Rest	3 m run	90 min run (3/1)
2	3 m run	7 x 400 5-K pace	3 m run	45 min tempo	Rest	3 m pace	90 min run
3	3 m run	7 x hill	3 m run	30 min tempo	Rest or easy run	Rest	5-K Race
4	3 m run	8 x 400 5-K pace	3 m run	40 min tempo	Rest	3 m run	90 min run (3/1)
5	3 m run	8 x hill	3 m run	45 min tempo	Rest	3 m pace	90 min run
6	3 m run	8 x 400 5-K pace	3 m run	30 min tempo	Rest or easy run	Rest	10-K Race
7	3 m run	4 x 800 10-K pace	3 m run	45 min tempo	Rest	4 m pace	1:45 run (3/1)
8	3 m run	3 x 1600 race pace	3 m run	50 min tempo	Rest	5 m pace	1:45 run
9	3 m run	5 x 800 10-K pace	3 m run	30 min tempo	Rest or easy run	Rest	15-K Race
10	3 m run	4 x 1600 race pace	3 m run	55 min tempo	Rest	5 m pace	2:00 run (3/1)
11	3 m run	6 x 800 10-K pace	3 m run	60 min tempo	Rest	3 m pace	2:00 run
12	3 m run	6 x 400 5-K pace	2 m run	30 min tempo	Rest	Rest	Half Marathon