Below is our 4 week Half Marathon Training Schedule with distances in both miles and kilometers.

Click here to have a look at our exercise key to get a quick description of each of the exercises.

If you’re looking for other programs then click here. Our programs vary in length from 8 weeks to 6 months for marathons and 4 weeks to 6 months for half marathons.

Want to have this programme emailed to your each week? Simply send a blank email to 4hmt@zenjogger.com and we’ll send you a mail every Monday of the exercises you need to complete for that week together with some helpful hints. It’s easy – just do what we tell you to do when we tell you.

4 Week Training Schedule – distances in miles

Week Mon Tue Wed Thu Fri Sat Sun
1 3km Tempo Rest X-Training 4km Fartlek run (3x30s) Rest 8km Easy Rest
2 5km Tempo 3km Warm up 2x1000m rest 2min X-Training 6km Fartlek run (6x30s) Rest 10km Easy Rest
3 3km Tempo Rest X-Training 4km Easy Rest 6km Easy Rest
4 5km Easy 3km Easy RACE

4 Week Training Schedule – distances in kilometers

Week Mon Tue Wed Thu Fri Sat Sun
1 2 miles Tempo Rest X-Training 2.5 miles Fartlek run (3x30s) Rest 5 miles Easy Rest
2 3 miles Tempo 2 miles Warm up 2x 1/2mile rest 2min X-Training 4 miles Fartlek run (6x30s) Rest 6 miles Easy Rest
3 2 miles Tempo Rest X-Training 2.5 miles Easy Rest 3.5 miles Easy Rest
4 3 miles Easy 2 miles Easy RACE