Half Marathon Training Plan (50-70 km Weekly Mileage)

Welcome to Your Personalised Half Marathon Training Plan!

This 18-week program is ideal for runners who have been regularly running 10K and are looking to transition to longer distances such as the Half Marathon and eventually the Full Marathon. With a target weekly mileage of 50-70 km, this plan will help you build the endurance, speed, and strength required to tackle the half marathon distance with confidence.

Getting Started Call:

Your journey will begin with a personalised getting started call, where we’ll discuss your current training routine, goals, and weekly availability. This will help us tailor the plan to your specific needs and ensure a smooth transition from 10K to the half marathon distance.

Communication:

You’ll receive weekly check-ins to track your progress, offer guidance, and provide encouragement. We’ll work together to ensure you’re staying on track and making the most of your training sessions.

Consultations:

Twice a month, you’ll have the opportunity for 30-minute consultations to review your training, discuss any challenges, and make adjustments to your plan. These conversations will help keep you motivated and progressing toward your goal.

Plan Structure & Updates:

The plan is structured into four key phases to gradually increase your mileage and intensity:

• Foundation Phase (Weeks 1-6): Focus on building a solid aerobic base with weekly mileage ranging from 40-50 km. Easy-paced runs and long runs will develop your endurance.
• Strength & Speed Phase (Weeks 7-12): Introduce tempo runs and interval workouts to enhance speed and strength, progressing your mileage to 50-60 km per week.
• Peak Phase (Weeks 13-18): Peak at 60-70 km per week, focusing on long runs (up to 25-28 km) and race-specific efforts to build endurance and confidence for race day.
• Taper Phase (Weeks 19-20): Gradually reduce your mileage to allow your body to recover and be race-ready for your half marathon.

Components of the Plan:

• Mileage Progression: Your weekly mileage will increase gradually, starting at around 40-50 km and peaking at 60-70 km. This progression ensures you build the endurance necessary to handle longer distances.
• Strength Training: Weekly strength sessions will focus on building core and lower body strength, improving running economy, and preventing injuries.
• Mobility & Recovery: Stretching and mobility exercises are incorporated to keep your body flexible and injury-free.
• Recovery Runs & Rest Days: These are strategically placed to ensure your body recovers and adapts to the training load.

Strength Training Over Video Call:

We offer one weekly strength training session via video call, focusing on key exercises to build stability, resilience, and overall performance.

Terrain-Specific Guidance:

Receive guidance for terrain-specific workouts, helping you adapt to the conditions you may face on race day. Whether it’s flat roads or hilly terrain, we’ll ensure your training reflects the race environment.

Periodized Training:

This plan follows a periodized structure, ensuring a gradual build-up in mileage and intensity. The balanced approach allows you to peak at the right time without overtraining or burnout.

Diverse Workouts:

Your training will include:

• Long Runs: The foundation of your half marathon training, with distances progressing to 25-28 km.
• Tempo Runs: Mid-length runs at a moderately hard pace to improve speed and endurance.
• Interval Workouts: Short, intense efforts to build speed and cardiovascular fitness.
• Hill Work: Incorporating hill sprints to develop strength and power.

Peak Mileage:

In the peak phase (Weeks 13-18), you’ll build up to a weekly mileage of 60-70 km, with long runs reaching 25-28 km. This phase prepares you for race day by simulating the endurance demands of a half marathon.

Metric Tracking:

Monitor your progress using time, distance, and effort metrics to assess improvements in pacing, endurance, and recovery.

Taper and Race Day Preparation:

The final two weeks of the plan will focus on reducing your mileage to allow for optimal recovery, while also sharpening your race strategy and mental preparation.

Detailed Workout Descriptions:

You’ll receive clear and detailed workout descriptions for each run, including pacing guidelines and intensity targets to help you execute every session effectively.

Who Is This Plan For?

This plan is perfect for athletes who:

• Have been running 10K regularly and are looking to step up to the half marathon distance.
• Are targeting a weekly mileage of 50-70 km to build endurance for the half and full marathon distances.
• Want a structured training plan to improve their speed, stamina, and confidence as they prepare for their first half marathon.