Half marathon | 6 months to go training plan

If your event is six months away, start with this programme to build your base fitness.

The following programme is part of a six-month training regime for a half marathon. See the full programme here.

If you're just starting out in running you want to take the first month very easy and I suggest you start with walking. The purpose of this is to get the body used to being out and moving for a period of time and to mobilise the joints.

The long walks will start building your endurance and even though you may not notice, you will start to build the strength and performance of your heart and the effectiveness of using oxygen in your muscles, which is key to any endurance sport.

Tip for the month

Invest in an mp3 player and create a playlist to listen to on the long walks. This will help you to stay motivated and prevent boredom. Having a smaller clip-on mp3 player will be less cumbersome than a phone when you do start to run.

By the end of this month you should...

Be able to walk at a fast pace for 30-40 minutes without stopping and not getting out of breath.

Programme

WEEK 1

Day 1 Walk 15 mins
Day 2 REST
Day 3 Walk 15 mins
Day 4 REST
Day 5 Walk 15 mins
Day 6 REST
Day 7 Walk 30 mins

WEEK 2

Day 1 Walk 15 mins
Day 2 REST
Day 3 Walk 15 mins
Day 4 REST
Day 5 Walk 20 mins
Day 6 REST
Day 7 Walk 30 mins

WEEK 3

Day 1 Walk 20 mins
Day 2 REST
Day 3 Walk 20 mins
Day 4 REST
Day 5 Walk 20 mins
Day 6 REST
Day 7 Walk 30 mins

WEEK 4

Day 1 Walk 20 mins
Day 2 REST
Day 3 Walk 20 mins
Day 4 REST
Day 5 Walk 20 mins
Day 6 REST
Day 7 Walk 40 mins

WEEK 5

Day 1 Walk 20 mins
Day 2 REST
Day 3 Walk 20 mins
Day 4 REST
Day 5 Walk 20 mins
Day 6 REST
Day 7 Walk 40 mins

Monday 11 April 2016