How To Run A Half Marathon | 10k To Half-Marathon Training Run Plan

[@gtn]

What is your favourite distance to run? Let us know!

[@dorian655]

Really enjoying 13-18 km runs at the moment. 3/4 road running and 1/4 trail running. Thanks for the vid, this is gold!

[@9034833838]

Really loving a full gas 5k these days.

[@parttroll1]

I enjoy 10k as it doesn't take too much time to train for. I did do the Wigan 10 mile run earlier this year. It's a good intermediate distance between a 10k and a HM

[@DarkPa1adin]

Whatever distance to Heather's heart :)

[@immortalrob1630]

I do enjoy racing the half marathon distance as its meaty enough to get stuck into. Just hit sub 1:34 last week and will try for sub 90 in March

[@ingmarheikens]

Thank you guys! Did my first half marathon with this plan! Finished in 1.54!

[@gtn]

Great work!

[@jebus0able]

Oosh brother I was gonna try for 2.5 hours good work

[@trinigyul7507]

Nice 👍

[@zeauxx8351]

@@jebus0able I did my first half marathon in 1:34:56 after running for 8 months!

[@zeauxx8351]

Me too

[@_Zabamund_]

New runner here, 43yo, started running regularly in December, now running 3-4 times per week, not fast but who cares :-) Starting on your plan on Monday next week! Super excited and thank you for all the great content you put out, it's really helpful for a new runner like myself.

[@smokey6455]

How did it go? Give us an update!

[@bowmanvillain]

update! :D

[@muhammadhussainibinmdrifin6367]

I try the training plan, i manage to reduce my half marathon from 3:20 to 2:33. Really good training plan. Thanks!

[@maximvanselst7742]

Goal was 1:40 and ended up running a 1:41:00. Still proud though after my first running program ever.

[@thomashugo9076]

I mostly stuck to this plan, doing my last long-run at 18km before my half. in 10 weeks, you guys have made me the fittest I've ever been and my half was incredible! 1:58 for my first one. thank you guys for making a dream come true :)

[@karimanaya-izquierdo1601]

Just to say thank you guys! I recently completed my first half marathon (Bath half) and prepared using your plan! Finished 2.20

[@samw156]

I'm doing a HM in 10.5 weeks, great timing guys!

[@heatherfell_oly]

Good luck!

[@samw156]

Update: missed the first week and a half. Had my wisdom teeth removed and ended up with an infection and antibiotics... But I smashed the 13 km long run today!

[@shanira99]

Did you run the HM? How did it go

[@samw156]

@@shanira99 I did! Asked a friend to pace me @ 5:40/km, halfway he said "oh yeah, we're doing 5:30/km". Finished in 1:54:23!

[@miscellaneousz2681]

@@samw156 based

[@pookie1307]

I've been follow you guy's plan since I started running I could barely run 300m when I started and now its time to move on the half marathon. Thanks a lot this made a missive impact on my life and made me a better person in general.

[@2112dim]

Thank you for your useful advice! Afrer reaching the 10K I always had half-marathon in my mind, so a month ago I completed my 21K in 1:59 , it was like my whole life changed, invaluable feeling! Just a question: can one avoid injuries if there aren't any routes with soft surfaces in his area. Where I live there are only few running options in asphalt and cement surfaces and my feet often suffer.

[@randomboar2025]

Thanks for your training plan! I just ran my first 10k by following your plan!

[@josemauricioavilla]

Completed in 1h 58m 16s. Thanks for the plan!

[@markankone9362]

Next 21k to 42k ?

[@kspindle]

5:34 That shot of Mark in the woods makes me laugh every time.

[@Jacksirrom]

I started running when quarantine hit from no previous experience. Just did my first 10k yesterday. I've exclusively been wearing vibram fivefingers. I think I'm going to stick with them for the half.

[@AmoorAlzhrany]

Same! but my first 10k was last week, now I'm trynna get ready for a half marathon in January

[@MacaSkys]

Thank you for all these tips!! I'm so excited!!! I've been running for 5 years and this is the time to move on!

[@gtn]

Awesome! Let us know how you get on 🙌

[@TreeofFiction]

I used this plan and you 10K one to work up to my first half marathon today. Thanks so much!!

[@deng890]

Great video, great tips. Bonus that it’s filmed in Bath, one of my favorite cities!

[@gtn]

🙌

[@mrsmith7581]

Tiz lovely there

[@paw3lek479]

Link with PDF is not working. Where can i find this pdf?

[@DarkPa1adin]

I'm a beginner and haven't had any race and training for my first Marathon for 4 months. Now I am having Tibialis Posterior Tendonitis, lol. And my longest long run is only 27km and even that comes with multiple breaks

[@francismitchell9226]

I was hoping to do half marathon in April. I'm doing 3 , 7k a week as well as parkrun. I was thinking of 16 to 18 k once a week. I did a 10k a month ago. I did it in 57 mins.

[@pward2482ify]

Done my 1st 10k to day 1hour 15 mins want to do a half marathon next the issue I’ve got is I’m up at around 4am for work don’t get home until around 7 so only been runnning I’m on 3 days off I do a park run on the Saturday long run on the Sunday and a short run on the Friday

[@glennpells9712]

You must be a trucker with those hours lol.

[@imaniundifined]

I am running the United Airlines NYC half marathon between 20 and 28 match on Strava!

[@Jamesrox3]

Week 2 Thursday was 2x 1.5km. Does that mean run as fast as possible for 1.5km have a short break, then do it again?

[@_katiescurls6442]

Great video !

[@thetraveller3545]

I love Bath !

[@jonathannissim2774]

thanks! going to try it out!

[@nxp8]

Thanks for the plan & pdf. A similar pdf for marathon would be awesome too.

[@heatherfell_oly]

It will be coming :)

[@andrybudin1202]

i just try 10k running for two days...planning to hit the 21k by end of this month..

[@Lulu-oi9ue]

I’ve just completed my first 10km. Hubby and I signed up for a local Runfest and he did the half marathon. I’m inspired to go do a half marathon at the same event next year.

[@hugopereira479]

What pace Should I run the long runs, eacy pace, recovery run pace or race pace?

[@jackbolland1504]

On Thursday week 2, what does it mean by 2 x 1.5k?

[@vihaansharma19]

wondering the same thing lol

[@MrTomacos]

@@vihaansharma19 Well those are either repeats, so 1.5km fast pace, rest few minutes and repeat, but on the other hand, the overall mileage seems small, so maybe it's hill runs, as they mention it in the video but not in the pdf??

[@arrowknee7356]

@@MrTomacos Probably not. Interval training is rough. 3km of intervals is way harder then a 10km run as you should be running to failure in each interval.

[@MrTomacos]

@@arrowknee7356 Oh I see, thank you. I thought intervals were just faster pace than tempo runs.

[@CorbuloCDN1]

As a cyclist who also likes to run, that is totally what my tan looks like at 1:33 LOL

[@Pienimusta]

"Not the distance, but the speed" Probably most with decent basic fitness can jog the 21km, but at what time is completely another question, and especiallyinjury free.

[@julien7705]

To be honest why we do not start by half marathon first and then to go on 10km? To me 10k race is more difficult to control at 100%. I did my PB on 10km after experiences on half marathon

[@MaartenAnna]

How come I never saw this episode... I’m using the strava training plan, which works quite similarly. But steadily increasing the mileage, and gatting ready for that half marathon end of Feb.

[@MrDeyzel]

How did it go?

[@MaartenAnna]

@@MrDeyzel Pretty good actually. Was hoping to go sub 2hrs, and ran 1:55:55. I managed to run quite steadily 5:30-5:40/km with HR starting at 150 then increasing to about 165 at the 19k mark. I had some left so increased the pace to 5min/km for the last 2k. And was absolutely spent when I stopped. I had the missus & the kids along the course around the 10k mark with a bottle of Sis carbs & electrolytes which I really helped. I was really chuffed with the effort, how I paced & finished strong. Makes me think I can do even better next time (Amsterdam half marathon in October), hoping to go sub 1hr50.

[@balancedlifestyle8178]

Nice video!

[@tylersmith2220]

What kind of time should I have on a 10k before starting this plan?

[@PedroBremberger]

What does the 2x 1,5 K (3x 1,5K and 4x 1,5K) mean in the training plan? Also, I I was planning on a 5:00 average pace but realized during training that I could go a bit faster, how do I adjust my race pace? Thanks in advance

[@pedrofigueirinha5325]

I have the same question.

[@lglilou2147]

anyone's got the answer, please ?

[@anton31]

+1

[@lglilou2147]

Run as fast as you can 1 min interval

[@anton31]

@@lglilou2147 really thank you bec. I will start the plan tomorrow 👍

[@manawinsongkroh4148]

Thank you so much!

[@sitrakaforler8696]

cool advices :)

[@VictorSneller]

Oooh, Bath! Great backdrop!

[@joematthews800]

Thank you for this one just completed my first half marathon in in 1:50 after following the plan. Do you have a similar plan for half to full marathon training?

[@imdadcodes]

Heya Joe, congrats! I'm following the plan now and was wondering what the 2 x 1.5, 3 x 1.5 mean?

[@Scenografia]

Hi I have some questions: how "easy" the easy day should be? How fast should I run it compared to the tempo run? A same as asked before, how "fast" am I supposed to run the "long run"?

[@Santsantini25]

I am bout to do my 3rd half marathon in 8days. Wish me luck for reaching my PBT!💪💃

[@anub7977]

All the best for ur PBT. I am still in 10k. Hope to make HM soon.

[@Santsantini25]

@@anub7977 Thank you! I'm really sure you can improve the level to HM in the near future. Keep moving forward :)

[@Awix]

2 years later how dit it go ?

[@aliasgharkhoyee9501]

This involves running 4x/week, but my experience says for proper recovery I should limit to 2x. One long easy run (pick some speed at the end), the other faster with intervals & hills. What do you think of such a plan, could it work?

[@safraz.hosein]

Would running two 5km races in a single session be considered an effective training for a half marathon? For example, it would be a 5km run followed by 10 minutes walking/rest, then another 5km run. I'm thinking about doing this once a week. It would sort of mimick what footballers have to go through because they usually run for 45 minutes followed by 10 minutes rest, then another 45 minutes running. Instead, I will aim for 25 minutes per 5km.

[@Runner-Boy]

No its to short or to fast either to back to back 1k runs or fast all out 5k runs

[@mtnbknmichigan]

Thank you 🙏🏻

[@petioboy]

AND CAN YOU TELL ME ABOUT CROSS TRAIN? CROSS FIT TRAIN OR RIDING BIKE AND SWIMING? THANK YOU FOR ALL YOU DOING FOR US :)

[@rohann5116]

Can someone please tell me what 2x1.5km means and how to do this ?

[@dri1811ya]

I think it's just 2 reps of 1500m (presumably at your target race pace). Doesn't say how much rest in between, maybe 2-3mins?

[@thetheo5309]

I just started running as its the only sport available to me at the moment and I ran the first 5k today. no training for the 10k and eventually a HM ;)

[@thetheo5309]

now training for the 10k*

[@BeryJensen]

0:41 where is that?

[@andrewcampbell1129]

When should one focus on race pace?

[@trevorhayes5414]

What are your thoughts on incorporating ParkRuns for 1/2 marathon training? Are there benefits to having ParkRuns in the plan (for speed workouts) instead? Then Sun long runs have a little fatigue in them too which will possibly help the legs adjust to perform longer on race day.

[@cmsd2]

i found they didn't really fit in the schedule. they occupy a valuable weekend slot which could be better used for something long (whether sat or sun)

[@trevorhayes5414]

@@cmsd2 Cool. Thank Chris. Appreciate your thoughts. Cheers.

[@heatherfell_oly]

They can work really well as a threshold effort or even combine it to make part of your long run when you are strong enough. I love my local park run and fit it into my training quite easily until I get really close to race week.

[@trevorhayes5414]

@@heatherfell_oly Thanks Heather. Pfew, adding ParkRun's into the long run!! That's strength man! 💪 For me, they're mutually exclusive together. 😁

[@cmsd2]

you have more restraint than me then if you can avoid trying to go for a parkrunPB.

[@RichinJain]

I know I can do the conversion myself but is there a plan with miles for folks here in US? Thanks for all you do, I started with your C25K plan and then 10k plan, onto half marathon now.

[@BrunoTunes]

Tnx for the programme pdf. Let you know when I come out at the other end if it 😀

[@siwex1313]

Guys, I'm not sure if you ever made a video on this but I think there might be some people interested (including me in the first place:-)) on how to train when you have very limited time. E.g. I'm fairly new to triathlon, done my first 1/4 in 3:28 which is obviously very amateur but one have to start somewhere:-) And since currently I can only afford 3 trainings a week my biggest question is always like "should I go all in every training since my load is not that much or should I still plan heavier and lighter weeks". Would really appreciate your opinion on this, either in the comment or even as a video:-)

[@heatherfell_oly]

Hi siwex, we have actually made a video on "how to train when you've got no time", so check that out and let us know how you get on. Good luck!

[@siwex1313]

@@heatherfell_oly Thanks, I've found it (actually three of them around that topic) and indeed it does help to some extent. You still talk there about full ironman distance and (if I understand correctly) you advise more than 3 sessions, but shorter. I cannot afford that but again I'm aiming (for now) for 1/4IM so the question is should I focus more on intervals and generally "heavier" training, long runs or mix both in one session (similar applies to swim and bike). This again assumes I can spend more time in one session but it's very hard for me to do more than three sessions a week. For now I guess I will keep doing what I do now which is mixing both but in different weeks (e.g. one week intervals and next week long steady run) but if you ever make a video on this I would be happy to see it:-) Thanks again:-)

[@505calivibes5]

I did my 2nd 10k in 1 hour and 14 seconds. 9 months PP. Is a 15K next goal?

[@daniellucente4409]

I'm a fan of the 10 to 13 mile range.

[@Goil44]

At what pace are those 2x 1.5km‘s supposed to be?

[@heatherfell_oly]

I covered it in the video. They need to be hard, as hard as you can maintain for both.

[@benhacquoil5661]

@@heatherfell_oly Hi! What sort of gap should you be leaving between the two intervals? thanks in advance

[@JancoVisser-b1y]

Can you kindly share the pdf document?

[@lexington476]

0:30 what is the building in the background? GTN headquarters?

[@JontyOfficialYT]

Royal Crescent, Bath, Somerset

[@gtn]

😍

[@TUMATAGKALANG]

I started in half marathon straightaway, then 10k and went to marathon...great video anyway thanks for sharing guys

[@wenhuilee7775]

Why can’t I see the training plan anymore? It says that the training plan has been removed 😢

[@carlhole-maloney3249]

My club have organised a half marathon, I've hardly trained the last few weeks, and I have 2 weeks before the event ..any tips thanks.. will it be a case of getting out every day?.and try hills? Thanks in advance..

[@aliaksandrapanovich965]

Is there a good / right way to find "prefect half marathon pace"? Especially for triathletes 🙄 I have my first HIM in December I'm preparing since June. Doing overdistances but still not sure how to choose right pace for the run 😟 I know there are a bunch of factors, but still would love to hear from you guys how do you choose race pace for run. Thank you!

[@heatherfell_oly]

Aliaksandr if you've got a 10k pb that is a good way to calculate it. Go online and there are several race pace calculators that can predict your pace according to another distance you've raced. That will be the most accurate prediction. Good luck.

[@DarkPa1adin]

Do you have a programme of what to eat before race?

[@heatherfell_oly]

It's on our list of videos to come :)

[@Senseigainz]

Whats the pacing schedule?

[@samburrow8099]

I'm also on Thursday of week 2. Same question as the others, how do I do the 2x1.5k?

[@iriswawrina5569]

how did you do it? sprint 1.5km, rest 2min, sprint again?

[@vineetmidha]

Hi Thanks for the HM plan. Started running from 31.07.19. Completed 10 K in 1 hr on 20.11.19 in ADHM (Airtel Delhi Half Marathon). Now I have to prepare for HM. Being new to running, unable to understand some terms in the plan like ............. 2x 1.5 K, Tempo Run, RP, 5K Steady Can u pls help me to understand these? Will be highly grateful.

[@heatherfell_oly]

Hi Vineet, great to hear you're enjoying running and progressing fast. Yes I can elaborate on the terms: K is kilometre, so 2 x 1500m. A tempo run is just below threshold, so a good pace one at which you can manage a few words at a time. RP = race pace. 5K steady is kilometres. Hope that helps.

[@vineetmidha]

@@heatherfell_oly Greatly appreciate the prompt reply. Understood all except "steady". What does it mean ?

[@heatherfell_oly]

@@vineetmidha Steady is just above easy.

[@vineetmidha]

@@heatherfell_oly thanks a lot

[@soyanchd5439]

What are the minimum training volume to start this plan? I’m avalé to run 2 slow 10/13k a week. Should I focus on getting a faster 10k first?

[@MrTomacos]

I would say the minimum is 30km/week

[@ShaheenSaffy]

Does 2x 1.5k basically mean a 3k run?

[@teratikkoanan7671]

Before going to H.M, Should we do 10k at sub 1Hrs?,or any specific time.

[@shanira99]

No that's not necessary. That only becomes important if you want to finish at a specific (fast) time

[@teratikkoanan7671]

The​ background is Bath city,​ isn't it?

[@georgecox3632]

Yes

[@ML-zk3yy]

I am currently between olympic distance triathlon and half Ironman... please give me some tips GTN!

[@heatherfell_oly]

We will be making some videos on how to train for a half iron man soon, so keep an eye out.

[@sjoerdvanwayenburg7572]

If I'm aiming to run the HM in 1.30 how do you suggest I adapt the given training plan/schedule?

[@heatherfell_oly]

Most of the pacing is based around your race pace so it should be fairly easy to make it specific to your pace too.

[@aloksingh-yp3gc]

I wanna do it in 2.15 hour.Within 2 is fast for me 35 age and Indian😁 African European and English have running genes.

[@alontm379]

What do you mean by 1.5 x2

[@longjiang2005]

Is that Edinburgh

[@petioboy]

CAN YOU TELL ME WHAT MEANS 4M/6KM STEADY? PACE 4 MIN FOR 1KM, IS IT CORECT?

[@hadeqhad5474]

Its 4 miles or 6km

[@Creezy37]

Whats the shoes name ?

[@Gogalen789]

10K to leather recliner. Ya.

[@maraa679]

Pls share the link to the pdf. It is not working

[@marvinambeaujr2692]

Monday monday

[@imdadcodes]

Does the long run have to be race pace?

[@gtn]

No - the long run should be at a very easy pace 🙂

[@imdadcodes]

​@@gtn Thank you. Assuming my race pace is 5:15 per km, is it fair to say that it should be 5:30-5:45 for the easy and long runs?

[@Led899]

Very worried when i saw Milk, onion and peppers....

[@Amycdonoghue]

Does anyone know that the 2x 1.5km in week 2 means? Is that a speed run? What type of pace?

[@muhammadhussainibinmdrifin6367]

Its a speed run interval with all out efforts

[@therealpinkyskull]

Heather😍

[@shrekkek7192]

What does 6k tempo mean? Is it 6k for an hour?

[@shanira99]

It's a 6k in your race pace

[@withmeganedasilva]

Hi! What pace for the sunday run? Easy? Half marathon pace? Thanks :)

[@julien7705]

Mégane Da silva yes easy pace means when you can talk during all the session, so slower than your half marathon pace. If you run your half marathon at 14km/h. Easy pace can be at 11 km/h.

[@piggymad9642]

Where is the PDF plan?

[@carlijngijsendorffer341]

In the description

[@carlijngijsendorffer341]

In the description

[@haithamkhot911]

Does someone actually has the pdf ? because the link isn't opening

[@milencyp]

Me,sorry if its to late :)

[@haithamkhot911]

@@milencyp thank you for replying actually hahaha Can you send it to me ?

[@milencyp]

@@haithamkhot911 yes ,what is your email?

[@milencyp]

@@haithamkhot911 Send me your email Please !

[@matteocomin6858]

@@milencyphey, could you send me the PDF as well please?

[@Jadinandrews]

Hmm I'm running a half marathon in 8 weeks, I feel so unprepared right now after watching this

[@ee-gl3sj]

did you do it

[@Jadinandrews]

@@ee-gl3sj I did on the 18th, it wasn't too bad but the last 5ks weren't fun. My final time was 2:34, which wasn't too bad I think. Now I'm solidly back into running, doing the half was more of a mental accomplishment than anything else to be honest.

[@Cookefan59]

What happened to this guy? He just kinda disappeared. I really liked him and his accent.

[@julianpound1377]

Way to much volume in this training plan. You could get better results with less effort and fatigue.