Before beginning this plan you should be comfortable running three to four times per week with some faster running at your 10-kilometre and half-marathon paces. For all runners including the Masters athlete, it is very important to listen to your body and modify your training to avoid injuries.

The plan consists of a workout (Tuesday), long run (Sunday), two easy runs (Wednesday/Friday), two strength-flexibility days and an optional cross-training day. Running by effort at the beginning is key to determine the running pace that feels best for you.

The long run should be done at a comfortable pace that you could maintain for an hour or more, this is called Long Slow Distance (LSD). Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride.

Some long runs are just a run whereas others have half-marathon pace sections embedded. Easy runs are shorter runs during the week where you are running 15 to 30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a warm-up, strides, intervals, and a cool down.

Coaching Tips

• Be Patient – follow the plan and take rest days off running.
• Believe in yourself – use positive self-talk to get you through tough training.
• Flexibility – adjust the plan to fit your work/life schedule.
• Running shoes – wear shoes that are supportive and feel good on your feet.
• Maintain flexibility and strength – short sessions throughout the week will help to avoid injuries.
• Switch up running routes and surfaces – flat, hilly, paved, and trail.

Half-Marathon Training Program

Photography by: Brett Clarke

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The plan consists of a workout (Thursday), long run (Sunday), two easy runs (Tuesday/Friday), and an optional cross-training day. Running by effort (i.e. how your body feels) at the beginning is the key to determining the running pace that feels best for you. The long run—called Long Slow Distance (LSD)—should be done at a comfortable pace that you could maintain for an hour or more. Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride. Easy runs are shorter runs during the week where you are running 15-30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a 15-minute easy warm-up run, strides, intervals, and 10 – 15-minute easy cool down. 

Coach’s Tips 

• Include rest days, strength, and flexibility exercises.
• Wear supportive running shoes with good cushioning. Try a few runs in new shoes before the race.
• Eat a balanced diet, sleep well, and drink water throughout the day.
• Be patient – listen to your body and take time off running early to avoid injuries.
• Be consistent – follow the plan and move the workouts to fit your work/life schedule. 

Legend 

Strides – Accelerations to practice faster leg turnover and good running form (good posture, knees driving forward, arms bent).
On an 80 – 100 metre flat stretch of pathway or grass, think about starting at an easier pace and finishing fast. 
5 km Pace – Based on your last 5 km race or 10 seconds per km faster than your last 10 km race pace.Negative split – Run at your long run pace for the first half of the run and then try to run slightly faster for the second half. 
Fartlek – Speed play in a continuous run. They are repetitions where you are running by feel at a perceived level of exertion of 7 – 8 on a scale of 10. Fartlek benefits runners by helping them adapt to changes of pace in a race without needing to take rest breaks, and further boosts their fitness with the active recovery.

Download a PDF of the Training Plan Training Plans

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The plan consists of a workout (Wednesday), long run (Sunday), two easy runs (Tuesday/Thursday), and an optional cross training day. Running by effort at the beginning is key to determine the running pace that feels best for you. The long run should be done at a comfortable pace that you could maintain for an hour or more, this is called Long Slow Distance (LSD). Think about controlled breathing, relaxed arm swing, low knee lift, and feet touching the ground lightly with each stride. Some long runs are just a run whereas others have half-marathon pace sections embedded. Easy runs are shorter runs during the week where you are running 15-30 seconds faster than your long run. The workouts are a chance to practice race paces and good running form. They consist of a warm-up, strides, intervals, and warm down.

COACHING TIPS

• Be patient – follow the plan and use the off days to rest

• Believe in yourself – use positive self-talk to get you through tough training

• Flexibility – adjust the plan to fit your work/life schedule

• Running shoes – wear shoes that are supportive and feel good on your feet

• Maintain flexibility and strength – short sessions throughout the week will help you avoid injuries

• Switch up running routes and surfaces – flat, hilly, paved, and trail

LEGEND

STRIDES – Accelerations to practice faster leg turnover and good running form (good posture, knees driving forward, arms bent). On an 80-100 metre flat stretch of pathway or grass, think about starting at an easier pace and finishing fast.

HMP – Half-Marathon Pace (5:42/km or under if your goal is to run under two hours)

NEGATIVE SPLIT – Run at your long-run pace for the first half of the run and then increase to half-marathon pace for the second half.

Download a PDF of the Guide to Running a Half-Marathon in Under Two Hours.

Photography by Pam Doyle

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