Half Marathon - 12 week beginners training plan

There is no off the shelf schedule that will be applicable to everyone. Everyone is starting from a different base level of fitness and factors like age, experience, gender, motivation and expectation all play a part. The schedules here are really a guide to what you need to do and are not set in stone.

Absolute Beginner Schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Rest Farklet Session -1x5min 1x4min, 2x3min, 2x2min with 90 sec recoveries Cross train or 20-30min easy 20-30min relaxed or steady Rest Cross Train or 20-30min relaxed   50min long run
2 Rest Hills – min of 4 to max of 8x 150 – 200m – very slow jog down recovery Cross train or 20-30min easy 20-30min relaxed or steady Rest Cross Train or 20-30min relaxed 50min long run
3 Rest Farklet – 2 sets of (6x30sec) recoveries, start at 120 sec and reduce by 15sec each rep. Rest 5min between sets Cross train or 20-30min easy 20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   60min long run
4 Rest 2x 750m, 1x500m, 1x250m with 90 sec recoveries Cross train or 30-40min easy 20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed 1hr 10min long run
5 Rest 3x 800m with 2min recoveries Cross train or 30-40min easy 20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   Kilomathon 13.1K
6 Rest Hills – min of 6 to max x 150 – 200m – very slow jog down recovery Cross train or 30-40min easy  20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   1hr 25min long run 
7 Rest Farklet – 1x6min, 1x5min, 2x4min, 2x3min with 90 sec recoveries Cross train or 30-40min easy 20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   1hr 30min long run
8 Rest 800m, 600m, 400m, 200m with 90sec recoveries Cross train or 40-50min med long 20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   1hr 35min long run
9 Rest 4x 400m with 90sec recoveries Cross train or 40-50min med long  20-30min relaxed or steady   Rest  Cross Train or 20-30min relaxed   1hr 40min long run
10 Rest 1min, 2min, 3min, 3min, 2min, 1min – half rep time recovery Cross train or 40-50min med long 20-30min relaxed or steady Rest  Cross Train or 20-30min relaxed   1hr 50min long run
11 Rest 3x (800m 200m with 1min recovery) rest 3min between sets Cross train or 40-50min med long 20-30min relaxed or steady Rest  Cross Train or 20-30min relaxed   60min medium long run
12 Rest 1km time trial followed by 4x 300m strides Rest or easy 20min 20min 4x200m strides Rest or 20min light run Rest EMF Half Marathon