Half Marathon - Rookie Edition - Time and Effort based

Average Weekly Training Hours 02:30
Training Load By Week
Average Weekly Training Hours 02:30
Training Load By Week

This is a 20 week training programme to prepare runners who are fairly new to running to run their first half marathon. If you have never run before, I suggest starting with the Beginner 5km programme followed by the beginner 10km programme before starting your half marathon plan. Before embarking on the programme you should be currently able to run at least 8km comfortably and should be healthy and injury free. You will need to be able to do 3-4 workouts per week.

Sample Day 1
0:30:00
30TSS
Aerobic Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 3
0:30:00
35TSS
Aerobic Capacity Run

RPE 6 = Somewhat hard 76-85% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels like you are working but are still comfortable enough to speak short sentences.

At the end you should feel "pleasantly tired"

Sample Day 6
1:05:00
65TSS
Long Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 8
0:30:00
30TSS
Aerobic Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 10
0:30:00
35TSS
Aerobic Capacity Run

RPE 6 = Somewhat hard 76-85% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels like you are working but are still comfortable enough to speak short sentences.

At the end you should feel "pleasantly tired"

Sample Day 13
1:10:00
70TSS
Long Run

RPE 5 = Moderate Effort/Average Jog or
66-75% effort

Do not worry about distance and pace, only run for the allocated time. Run on feel.

The pace feels comfortable enough that you are able to talk.

Sample Day 15
0:25:00
26.7TSS
Lampposts

Run for 20 minutes at RPE 5 then:

For 5 minutes using lampposts or other evenly spaced landmarks (about 50m apart), run hard for 2 lampposts, jog/walk 2 lamposts

Kathleen Shuttleworth
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Active4Life

With over 12 years of coaching experience and 30 years competitive athletic experience, Coach Kathleen offers customised training programs designed to suit each runner's individual needs. Whether you are a beginner, seasoned veteran, weekend warrior or racing snake.

Coach Kathleen is a well known specialist in developing young endurance athletes . Age specific junior squad training is offered all year round in the southern suburbs of Cape Town, South Africa.