Beginner programme
Half MarathonEasy12 weeksby BUPA
This program is for you if it’s the first time you’ve run a half marathon or if it’s been some time since you ran any longer distances. To get the most out of it, you should be able to run 3 miles (5km) in under 40 minutes – you may have completed one of the other beginner training programmes.
Schedule
Week 1
Mon
Rest
Tue
Easy
30 min
Wed
Easy
30 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
3 miles
Week 2
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
40 min
Week 3
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
5 miles
Week 4
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Cross-train
Sat
Rest
Sun
Long
60 min
Week 5
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Intervals
Sat
Rest
Sun
Long
7 miles
Week 6
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Intervals or cross training
Sat
Rest
Sun
Long
8 miles
Week 7
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Intervals
Sat
Rest
Sun
Long
60 min
Week 8
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
50 min
Intervals or cross training
Sat
Rest
Sun
Long
10 miles
Week 9
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
50 min
Intervals
Sat
Rest
Sun
Long
5 miles
Week 10
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Intervals or cross training
Sat
Rest
Sun
Long
12 miles
Week 11
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Intervals
Sat
Rest
Sun
Long
6 miles
Week 12
Mon
Rest
Tue
Easy
40 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
50 min
Sat
Rest
Sun
Race
Race