6 Week Half Marathon Training Schedule

Plan 1

This plan takes care of everything you need for your half marathon training. 6 weeks of the regime will get you the results you want. It consists of the following drills:

5K Pace Interval Run

Start with an easy jog for 5-10 minutes to warm up. Next, do the designated number of intervals followed by the respective rest intervals (RI). Finish with a 10-minute easy jog to cool down.

Hill Repeats

Jog for 10-15 minutes for a warm-up. Now run hard up a hill (or at an incline of at least 6% if you're using a treadmill) for 90 seconds at 80-90% of your maximum effort. When you reach the top, jog or walk back down the hill (or the equivalent on a treadmill). End with an easy run for 10 minutes.

Tempo Run

Do a 10-15 minute gentle run to warm up. Then run at a 10K pace for the stated time. Finally cool down with 10 minutes of easy jogging.

Conversation Pace (CP)

Run at a speed at which you could comfortably hold a conversation.

Cross Train

This is where you do exercise different from running for 30-45 minutes, e.g. cycling, swimming, stair-climbing, rowing, or using the elliptical trainer.

Strength Training

To develop whole-body strength, complete these circuits:

Circuit 1:

Perform these exercises three times through, then move onto Circuit 2:

• 12-15 squats, either using your own body weight, or extra weights, according to your level of fitness

• 15-20 push-ups

• 15-20 standing rows

• 30 seconds in the plank position

Circuit 2:

Go through the following exercises three times:

• 20 walking lunges, either using just your own body weight, or adding extra weights, according to your level of fitness

• 12-15 pull-ups, either with your whole body weight, or assisted using weights, depending on your own strength level

• 12-15 medicine ball reverse woodchops in each direction

• 30 seconds in the side plank position on each side

• 15 single-leg reaches

The training plan consists of one of each of these drills per day, followed by a rest day. This way, you will develop good overall fitness, and your body will be continually stimulated by the variety of exercises. Attached is the 6 week half marathon training schedule from shape.com:

Plan 2

This half marathon training 6 weeks plan isn’t just for expert athletes; it can be followed by anyone who goes running at least fairly frequently. Although it will be tough at times, the most important thing is to enjoy the process, and remember that what you’re doing is good for you! This plan is only the minimum, so if you’re able to, add some extra training. However, this regime alone should be enough for even casual runners to gear themselves up for that half-marathon.

There are a few things to bear in mind before you begin this training schedule: 

• ‘Jogging’ indicates going at a speed where you would still be comfortable maintaining a conversation.

• ‘Running’ means going at a pace at which you feel a bit uncomfortable, and that requires greater concentration to keep your momentum.

• Most of the runs described in this plan are written in minutes. Go at your own pace without worrying about how far you get.

• The longer runs however, are described in miles. Again, choose your own pace and take all the time you need to complete them.

• The interval training is divided into easy running and hard running. The easy running should feel as though you’re pushing yourself slightly, but not too much. The hard running should be a definite challenge.

• Ensure that you listen to any signals your body is sending you. If it’s telling you to rest, rest!

• If you need an extra challenge, add some weight lifting or cross-training to the regime.

Here’s the 6 week half marathon training schedule:

Plan 3

This schedule is from someone who's taken part in half marathon before. 

I’m coming up to my next running season and I’m training for a half marathon in 6 weeks. I ran sprint at school, so I’m not used to long-distance racing. I use various apps to plan and monitor my training. My favorite is the Runner’s World Smart Coach App, which lets you record previous race times, your goal distance, the level you’re training at, your weekly running distance, and how long your training plan is for. Pear is also a good app that calculates the level you should be working out at based on your heart rate.

Here’s what I’m including in my training plan:

• Strength Training: Anything from circuit training to weight lifting to Fitness Pilates.

• Tempo Runs: These should be comfortable but difficult, with 10-15 minutes warm-up, a specific distance at a challenging speed, then 10-15 minutes cool-down.

• Easy Runs: These are the same as the tempo runs but at a conversational pace.

• Rest Days: These prevent injuries and let your muscles recover. Take time to stretch, do yoga, or try foam rolling.

Here’s the 6 week half marathon training schedule:

Tips: On competition day, get up at least 2 hours before the race, so you’re ready to get going. Be confident – this is where all your training is going to pay off!

Here are more tips to better prepare for your half marathon.