First Time 1/2 Marathon Schedule

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	Rest	Tempo 30 mins	Steady 65 mins	Rest	Fartlek 50 mins	Rest	Steady 85 mins
2	Rest	Pace 6x800m	Steady 75 mins	Rest	Tempo 40 mins	Rest	Steady 100 mins
3	Rest	Fartlek 50 mins	Steady 70 mins	Rest	Pace 5x1000m	Rest	Steady 90 mins
4	Rest	Recovery 30 mins	Rest	Accel 4x200m	Rest	Accel 2x (5x100m)	Steady 70 mins

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
5	Rest	Pace 3x 1 mile	Steady 75 mins	Rest	Tempo 4x10 mins 2.5 mins recovery	Rest	Steady 110 mins
6	Rest	Pace 6x1000m	Steady 80 mins	Rest	Fartlek 50 mins	Rest	Steady 130 mins
7	Rest	Tempo 5x8 mins 2 mins recovery	Steady 75 mins	Rest	Recovery 40 mins	Rest	Steady 105 mins
8	Rest	Recovery 30 mins	Rest	Pace 4x400m	Rest	Accel 5x100m	Race 10k / 10m

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
9	Rest	Fartlek 55 mins	Steady 70 mins	Rest	Accel 4 x (5x100m)	Rest	Steady 130 mins
10	Rest	Pace 8x1000m	Steady 80 mins	Rest	Tempo 40 mins	Rest	Steady 110 mins
11	Rest	Fartlek 55 mins	Steady 70 mins	Rest	Pace 5x1 mile	Rest	Steady 85 mins
12	Rest	Steady 40 mins	Rest	Accel 6x200m	Rest	Accel 2x (5x100m)	HALF MARATHON

Training Plan Key

Fartlek 65-80% Max Heart Rate (MHR)
Run, varying the pace by incorporating bursts at different paces. The bursts can be measured by time (30-90sec), or by distance (200 strides or 10 lamp posts. Follow each burst with an equal ammount of easy running.

Accel 65-80% MHR
Run incorporating short bursts (100-200m) of fast controlled relaxed runing, not sprinting. Work on form, and stride frequency.

Pace 75-95% MHR
Efforts run at race pace. recovery time between each effort should be half the time of the effort.

Recovery 50-65% MHR
Run at an easy pace to promote recovery over flat terrain.

Steady 65-80% MHR
Run at a comfortable pace to improve endurance.

Tempo 80-90% MHR
Continual even paced effort over flat ground.

First Time 1/2 Marathon Schedule

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