Half marathons are the perfect distance for your first running event, and a realistic goal to aim for at the Red Bull Wings For Life World Run. “Don’t be daunted by the distance. It’s an achievable goal for an amateur runner to work towards,” says training plan creator Martin Yelling. “It’s an opportunity to run further than you ever have before. But don’t make the mistake of thinking you'll be able to keep up the pace you'll need to outrun the 'catcher car' for 21km if you don't put in the training.”
This plan is for people who have a fair bit of running experience, but have never gone the full distance of a half marathon before. When starting the plan you should be able to run 15km continuously without collapsing in a fleshy heap!
Your Five-Week Training Plan
Effort Levels Explained
- 0-3 = Easy, up to a gentle pace
- 4-5 = Able to hold a conversation
- 6-7 = Getting out of breath
- 8-9 = Can’t talk, uncomfortable
- 10 = Flat-out sprint
Week 1
Monday Rest
Tuesday Run 10min at level 4, 6x2min at level 8 with 2min recovery at level 3, 10min at level 4
Wednesday Rest
Thursday Tempo run 50min at level 5
Friday Rest
Saturday Run 10min at level 4, 3x7min at level 8 with 5min recovery at level 3, 10min at level 4
Sunday Long run 16km at level 6
Week 2
Monday Rest
Tuesday Run 10min at level 4, 8x90sec at level 9 with 90sec recovery at level 3, 10min at level 4
Wednesday Rest
Thursday Run 10min at level 4, 30min at level 8, 10min at level 4
Friday Rest
Saturday Run 10min at level 4, 3x7min at level 8 with 5min recovery at level 3, 10min at level 4
Sunday Pace run 5K at slower than target half marathon pace, 6km at target pace, 5K at slower pace
Week 3
Monday Rest
Tuesday Run 10min at level 4, 12x60sec at level 9 with 60sec recovery at level 3, 10min at level 4
Wednesday Rest
Thursday Run 10min at level 5, 2x15min at level 8 with 5min recovery at level 3, 10min at level 5
Friday Rest
Saturday Rest
Sunday Pace run 5K at slower than target half marathon pace, 5K at target pace, 5K at slower pace, 5K at target pace
Week 4
Monday Rest
Tuesday Run 40min at level 5
Wednesday Rest
Thursday Run 10min at level 5, 6x3min at level 8 with 2min recovery at level 3, 10min at level 5
Friday Rest
Saturday Run 30min at level 5
Sunday Distance run 13km at level 5
Week 5
Monday Rest
Tuesday Run 10min at level 5, 5x1min at level 8 with 2min recovery at level 3, 10min at level 5
Wednesday Rest
Thursday Run 20min at level 5
Friday Rest
Saturday Run 10min at level 5
Sunday Red Bull Wings For Life World Run
Effort levels explained
Martin Yelling (PhD) is the founder and host of Marathon Talk, a former international runner and the director of sports coaching consultancy Yelling Performance.
