This is a half marathon training plan for the novice runner who has time to run 3 times a week and 4 times a week on some weeks when training gets more serious. This plan will suit a runner who can run 5km without problems but has not ran longer distances than 8-10km. The first 5 weeks of the plan, it is ok to walk sections as long as the total running distance or time is roughly the distance in the plan. The training plan is dynamic which means that training days can be moved from one day to another day in the week to suit your busy life/work schedule. So if a run his planned on Tuesday, it can be moved to Monday, or Wednesday. Or if a long run is planned on Sunday and a short run on Tuesday, you can swap these runs. 14 weeks to go! Good luck with the program!
Long run. You can run walk the distance.
Long run. Minimise the number of stops.
Long run.. Run without stops if possible
Easy run (or cross training)
The Sunday run is the most important run of the week. We will gradually increase the duration.