4 Weeks Half Marathon Training Plan

4 Weeks Half Marathon Training Plan

This 4-weeks (30 days) half marathon is strictly for semi-amateur athletes and not beginners.

For beginner’s training plans click here 

The 4 weeks half marathon training plan.


Week 1

Monday: morning – 10km easy, evening – 12km moderate

Tuesday: morning – 8km easy, evening – 1x2000m/800m rest + 1x3000m/1200m + 5000m/cool down

Wednesday: morning – 15km recovery evening – gym or cycling / rest

Thursday: morning – 30x200m-300m hill, evening – 10km moderate

Friday: morning – 20x400m/400m, evening – 10km easy run

Saturday: 20km easy run

Sunday: 90min easy run

After every long run ice your legs.

Warm up for all-speed workouts and cool down.


Week 2

Monday: morning – 12km moderate, evening – 3km easy + 2km moderate + 5km speed + 2km cool down

Tuesday: morning – 10km recovery, evening – 10km easy

Wednesday: morning – 25km moderate, evening – rest (ice your leg after the run)

Thursday: morning – 30x200m/200m (30-35s), evening 5km easy

Friday: morning -10km easy, evening -10km easy run

Saturday: 70 min Tempo run (at your half marathon pace)

Sunday: rest

After every long run ice your legs..

Warm up for all Speed/Tempo workouts and cool down.


Week 3


By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Diploma in Physical Fitness. Sekyere has experienced the sport as a middle/distance athlete, coach, and now journalist and blogger. Sekyere has published several articles on athletics from Ghanaian Athletics to World Athletics. He currently owns and manages the content and marketing development of Athletics Hour. "I am passionate about sports, love writing and interviewing, traveling, and meeting new athletes and coaches. I like to expose the hidden talents in the youth and I am always in search of talents across Ghana". I have volunteered in one of the biggest ultra-marathons in the world "The Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple roads and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support organisers, athletes and coaches in all directions.

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