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Training schedule for half-marathon beginners

Important information

The training schedule for this distance requires that you already are able to run/jog at least 10 km.
You will notice that the total distance of some training programs don't always match with the training's indications. For example some trainings on tracks with units of 5 x 2000m show a total distance of 17km. This difference comes from the warm up and recup time of about 3 km each.

Min = minutes, jogging = low, constant speed (ideally flat terrain, no accelerations)

Date of the competition

Printable version

Wk.	Day	Training	km	km/Wk.
1	Mo
1	Tu	Endurance run 40 Min.	--
1	We
1	Th	Endurance run 40 Min.	--
1	Fr
1	Sa
1	Su	Jogging 60 Min.	--	--
2	Mo
2	Tu	Endurance run 40 Min.	--
2	We
2	Th	Speed play: 10 Min. slow/20 Min. fast (tot. 30 Min.)	--
2	Fr
2	Sa
2	Su	Jogging 60 Min.	--	--
3	Mo
3	Tu	Endurance run 30 Min.	--
3	We
3	Th	Speed play: 10 Min. slow/20 Min. fast/10 Min. slow (tot. 40 Min.)	--
3	Fr
3	Sa	Endurance run 30 Min.	--
3	Su	Jogging 80 Min.	--	--
4	Mo
4	Tu	Endurance run 30 Min.	--
4	We
4	Th	Speed play: 10 Min. slow/20 Min. fast (tot. 30 Min.)	--
4	Fr
4	Sa	Endurance run 30 Min.	--
4	Su	Jogging 80 Min.	--	--
5	Mo
5	Tu	Speed play: 3 x 10 Min. slow/3 Min. fast (tot. 39 Min.)	--
5	We
5	Th	Endurance run 40 Min.	--
5	Fr	Endurance run 20 Min.	--
5	Sa
5	Su	Test competition 5 km, Desired time ca. 30:00 mm:ss	8	8 km
6	Mo
6	Tu	Jogging 30 Min.	--
6	We
6	Th	Speed play: 3 x 10 Min. slow/3 Min. fast (tot. 39 Min.)	--
6	Fr
6	Sa	Endurance run 30 Min.	--
6	Su	Jogging 90 Min.	--	--
7	Mo
7	Tu	Speed play: 10 Min. slow/30 Min. fast/10 Min. slow (tot. 50 Min.)	--
7	We
7	Th	Endurance run 30 Min.	--
7	Fr	Jogging 20 Min.	--
7	Sa
7	Su	Test competition 10 km, Desired time ca. 1:00:00 h:mm	13	13 km
8	Mo
8	Tu	Jogging 35 Min.	--
8	We
8	Th	Speed play: 3 x 10 Min. slow/4 Min. fast (tot. 42 Min.)	--
8	Fr
8	Sa	Endurance run 30 Min.	--
8	Su	Jogging 110 Min.	--	--
9	Mo
9	Tu	Endurance run 30 Min.	--
9	We
9	Th	Speed play: 10 Min. slow/40 Min. fast (tot. 50 Min.)	--
9	Fr
9	Sa	Endurance run 30 Min.	--
9	Su	Jogging 70 Min.	--	--
10	Mo
10	Tu	Endurance run 30 Min.	--
10	We
10	Th	Speed play: 5 Min. slow/3 km fast	4
10	Fr
10	Sa	Endurance run 10 Min., Speed increases	--
10	Su	Competition Half-Marathon, Desired time ca. 2:15 h:mm	24	28 km