Are you ready to do your FIRST 21K RACE in 8 weeks?
The RUNurse Half Marathon Training Plan:
IMPORTANT REMINDERS:
- Slow Long Runs should be at a conversational pace, focusing on building endurance.
- Speed Training can vary in intensity and distance, helping to improve speed and overall running economy.
- Easy Runs should be at a comfortable pace to aid recovery.
- Always warm up and cool down properly before and after workouts.
- Listen to your body and adjust as necessary; rest if you feel any pain or discomfort.
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Week 1
- Slow Long Run: 5 miles (Zone 2)
- Speed Training: 4 x 400m intervals (with 2 minutes rest)
- Easy Run: 2 miles (Zone 2)
Total Distance: 11 miles
Zone 2 Mileage: 7 miles (63%)
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Week 2
- Slow Long Run: 6 miles (Zone 2)
- Speed Training: 5 x 400m intervals (with 2 minutes rest)
- Easy Run: 2 miles (Zone 2)
Total Distance: 13 miles
Zone 2 Mileage: 10 miles (77%)
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Week 3
- Slow Long Run: 7 miles (Zone 2)
- Speed Training: 3 x 800m intervals (with 3 minutes rest)
- Easy Run: 2.5 miles (Zone 2)
Total Distance: 13.5 miles
Zone 2 Mileage: 10.5 miles (78%)
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Week 4
- Slow Long Run: 8 miles (Zone 2)
- Speed Training: 4 x 800m intervals (with 3 minutes rest)
- Easy Run: 3 miles (Zone 2)
Total Distance: 19 miles
Zone 2 Mileage: 14 miles (74%)
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Week 5
- Slow Long Run: 9 miles (Zone 2)
- Speed Training: 5 x 800m intervals (with 3 minutes rest)
- Easy Run: 3 miles (Zone 2)
Total Distance: 21 miles
Zone 2 Mileage: 15 miles (71%)
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Week 6
- Slow Long Run: 10 miles (Zone 2)
- Speed Training: 6 x 400m intervals (with 2 minutes rest)
- Easy Run: 3 miles (Zone 2)
Total Distance: 23 miles
Zone 2 Mileage: 19 miles (83%)
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Week 7
- Slow Long Run: 11 miles (Zone 2)
- Speed Training: 4 x 1 mile intervals (with 4 minutes rest)
- Easy Run: 3 miles (Zone 2)
Total Distance: 27 miles
Zone 2 Mileage: 24 miles (89%)
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Week 8 (Race Week)
- Slow Long Run: 6 miles (Zone 2, early in the week)
- Easy Run: 2 miles (Zone 2, about 2 days before race day)
- Race Day: Half Marathon (13.1 miles)
Total Distance: 21.1 miles
Zone 2 Mileage: 8 miles (38% of total distance)
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Best of luck with your training! You’re going to do great!
