• Before you begin half marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.
• Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimises the chance of experiencing a running injury.
• Your mileage should gradually increase each week. As a general rule, total weekly mileage should not increase by more than 10% from week-to-week. Completing a run of 10-12 miles about three weeks before the race will be enough to prepare you for the finish. You should then taper off in the final weeks leading up to the half marathon to allow your body to recover from training and so you will be strong on the big day.

Beginner/Basic: 30mins. Monday – Run 25 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 30 minutes, Friday – Off, Saturday – Run 3 miles, Sunday – Off

Beginner/Intermediate: 45mins. Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 45 minutes, Sunday – Off

Intermediate: 50-70mins. Monday – Run 3 miles, Tuesday – Run 50 minutes, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 70 minutes, Sunday – Off

Advanced: 75mins. Monday – Run 20 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 20 minutes, Friday – Off, Saturday – Run 75 minutes, Sunday – Off
Monday – Run 20 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Light 20 minute jog, Friday – Off, Saturday – Race Day, Sunday – Off