half marathon training plan1[1]

Day of week

Type of workout

Warm-up distance

No. of repeats

Distance Heart rate range

Cool-down distance

Total mileage

Week 1Monday Day off/

stretchingStretching

Tuesday Speedy long run

3 miles 141 to 148 3 miles

Wednesday Day off/stretching

Stretching

Thursday Easy Run 6 miles 118 to 124 6 milesFriday Long Run 7 miles 133 to 140 7 milesSaturday Day off/


Sunday Long Run 8 miles 133 to 140 8 milesMaximum heart rate 181 24 miles



Tuesday Speedy Long Run


Wednesday Day off/stretching

Stretching

Thursday Long Run 7 miles 133 to 140 7 milesFriday Long Run 8 miles 133 to 140 8 milesSaturday Day off/





Tuesday Day off/stretching

Stretching

Wednesday Hill Repeats*

1 mile 6 200metres

1.5 miles 3.5 miles

Thursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/


Saturday Speedy Long Run


Sunday Long Run 8 miles 133 to 140 8 milesMaximum heart rate 181 17.5 miles

*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom ofthe hill during the rest period.

Harvey Walden IV’s Half MarathonTraining Plan

Day of week

Type of workout

Warm-up distance

No. of repeats


Cool-down distance

Total mileage




Stretching


1 mile 6 200metres

1.5 miles 3.5 miles

Thursday Speedy Long Run


Friday Day off/stretching

Stretching

Saturday Long Run 7 miles 133 to 140 7 milesSunday Long Run 10 miles 133 to 140 10 miles

Maximum heart rate 181 23.5 milesWeek 5Monday Day off/



Stretching


1 mile 8 200metres

1.5 miles 3.5 miles




Stretching

Saturday Long Run 7 miles 133 to 140 7 milesSunday Long Run 11 miles 133 to 140 11 miles

Maximum heart rate 181 24.5 milesWeek 6Monday Day off/



Stretching


1 mile 8 200metres

1.5 miles 3.5 miles




Stretching

Saturday Long Run 8 miles 133 to 140 8 milesSunday Long Run 133 to 140 12 miles

Maximum heart rate 181 26.5 miles*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of the hill during the rest period.

Day of week

Type of workout

Warm-up distance

No. of repeats


Cool-down distance

Total mileage




Stretching


1 mile 10 200metres

1.5 miles 4 miles


stretchingstretching







Stretching

Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/




Sunday Long Run 13 miles 133 to 140 13 miles Maximum heart rate 181 25.5 miles




Stretching

Wednesday Tempo Intervals**

1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles






*Run repeats at a 5km pace on a steep hill (12-18% incline). Jog back to the bottom of the hill during the rest period.**Jog for 3 minutes after each 2 miles

Day of week

Type of workout

Warm-up distance

No. of repeats


Cool-down distance

Total mileage




Stretching

Wednesday Tempo Run 1 mi 4 miles 152 to 157 1.5 miles 6.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/








Stretching

Wednesday Tempo Intervals*

1 mile 2 2 miles 154 to 159 1.5 miles 6.5 miles



Saturday Day off/stretching

Stretching

Sunday Race 1 mile 6.2 miles 1.5 miles 9 milesMaximum heart rate 181 18.5 miles




Stretching

Wednesday Aerobic Capacity Intervals

1 mile 4 1 mile 158 to 163 1.5 miles 6.5 miles






** Jog for 3 minutes after each 2 miles Ideally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the workout. Jog for 4 minutes between each mile interval.

Day of week

Type of workout

Warm-up distance

No. of repeats


Cool-down distance

Total mileage




Stretching

Wednesday Tempo Run 1 miles 5 miles 152 to 157 1.5 miles 7.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/








Stretching

Wednesday Aerobic Capacity intervals



stretchingSaturday Speedy

Long Run4 miles 141 to 148 4 miles





Stretching

Wednesday Tempo Run 1 mile 3 miles 152 to 157 1.5 miles 5.5 milesThursday Easy Run 3 miles 118 to 124 3 milesFriday Day off/


Saturday Day off/stretching

Stretching

Sunday Race 6.2 miles 6.5 milesMaximum heart rate 181 15 miles

Jog for 3 minutes 40 seconds between each mileIdeally sign up to take part in a 10k race. If you can’t find a race, replace with a Goal Pace Run of between 6 and 10 miles. Include a 1-2 mile warm up and cool down into the workout.

Day of week

Type of workout

Warm-up distance

No. of repeats


Cool-down distance

Total mileage




Stretching





Saturday Easy Run 3 miles 118 to 124 3 milesSunday Goal Pace 1 mile 4 miles 154 to 159 1.5 miles 6.5 miles

Maximum heart rate 181 19 milesWeek 17Monday Day off/


Tuesday Day off/ stretching

Stretching



Thursday Easy run 3 miles 118 to 124 3 milesFriday Day off/


Saturday Easy run 3 miles 118 to 124 3 milesSunday Goal pace 1 mile 3 miles 154 to 159 1.5 miles 5.5 miles

Maximum heart rate 181 17 milesWeek 17Monday Day off/


Tuesday Day off/ stretching

Stretching

Wednesday Tempo run 1 mile 2 miles 152 to 157 1.5 miles 4.5 milesThursday Easy run 3 miles 118 to 124 3 milesFriday Day off/


Saturday Day off/ stretching

Stretching

Sunday Race!! 13.1 miles 154 to 159Maximum heart rate 181 21 miles

Jog for 3 minutes 20 seconds between each mile

half marathon training plan1[1]

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