Beginner training plan

You can fill in the dates in the Half Marathon or Marathon for whatever race and date you are competing. These are for individuals who are not concerned with interval training, speedwork etc, but just want to finish and getting round the course is their objective hence these are only beginner plans.

Click to download:

Half Marathon

Full Marathon

Half Marathon

Dave Teggarthas kindly put together this half marathon training plan. There are 3 tabs marked Beginner, Intermediate and Advanced, with notes at the bottom of each plan which should explain everything and he's also left some wiggle room to adjust for those that do less/more mileage. They are based around 4 or 5 runs a week.

Click to download:

Half Marathon

Alternative plans

As an alternative Runners World  has a spectrum of tried and tested training schedules for all distances and levels of fitness.

Also take a look at SmartCoach which generates plans based on your speed, a recent race time, how many weeks you have to train, how hard you want to work and what distance you are training for.

Click to visit:

Runners World




What is a "Negative Split?" I have heard runners talk about how they ran a "negative split" in a race, what does it mean?


The term "negative split" refers to running the second half of a race faster than the first. Many runners go out too fast in the beginning of a race and then slow down significantly in the second half of a race, it is a common mistake because you feel rested and strong in the beginning so it is tempting to go out fast then struggle to keep that pace and then end up slowing right down, plus running a negative split means that later on in a race you may pass several runners which can give you a huge confidence boost as you enter the last few miles.

A "negative split" calls for you to be patient with your speed as you cross the start line and then gradually pick up the pace as the race progresses.

Running a negative split requires planning and training but it will benefit you mentally and physically in races from 5K to a marathon.