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Dulux Half Marathon Training Guide

The perfect intermediate training for your Half Marathon challenge. This is the plan for you if you regularly run and do some structured training.

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GLOSSARY FOR TRAINING PLAN TERMS

  • Hill sprints: just as they sound – sprinting up a hill.
  • Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
  • Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
  • Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
  • Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
  • Easy runs: 40% of maximum effort.
  • On Off Ks: One pace 1km different pace the next.

Week 1

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  5.2km Over and Unders 400m

Thursday – REST

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 2

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  5.1km Repeating Drop Set

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 3

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  5km Tempo 2k

Thursday – REST

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 4

Monday – 5km Easy Run

Tuesday – REST

Wednesday –  5km 200m Repeats

Thursday – REST

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 5

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  6.2km Mile Repeats

Thursday – REST

Friday – REST

Saturday – 14km Long Run

Sunday – REST


Week 6

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  6.2km Over and Unders 400m

Thursday – REST

Friday – REST

Saturday – 16km Long Run

Sunday – REST


Week 7

Monday – 7km Easy Run

Tuesday – REST

Wednesday –  7km Tempo 2-1-1

Thursday – REST

Friday – REST

Saturday – 18km Long Run

Sunday – REST


Week 8

Monday – 6km Easy Run

Tuesday – REST

Wednesday –  7.2km Descending Intervals

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 9

Monday – 8km Easy Run

Tuesday – REST

Wednesday –  8km Tempo 5k

Thursday – REST

Friday – REST

Saturday – 18km Long Run

Sunday – REST


Week 10

Monday – 8km Easy Run

Tuesday – REST

Wednesday –  9.5km Tempo 1200s

Thursday – REST

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 11

Monday – 9km Easy Run

Tuesday – REST

Wednesday –  9km 800m into 400m intervals

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 12

Monday – REST

Tuesday – REST

Wednesday –  8km Race Pace Practice K’s

Thursday – REST

Friday – REST

Saturday – 21.1km Half Marathon Race

Sunday – REST

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