Introduction – 1 hour 40 mins half marathon training plan

Achieve your half marathon dreams with a training program crafted by our head coach, Mike Gratton, the winner of the 1983 London Marathon. With decades of coaching experience and a proven track record, Mike has designed this comprehensive 12-week half marathon training programme tailored to help runners of all levels aim for an impressive sub 1 hour 40-minute finish. Whether you’re an experienced runner or chasing a new personal best, this plan offers the structure and guidance you need to cross the finish line stronger and faster.

Key features

A structured 12-week programme

• Weeks 1-4: Focused on endurance building, these weeks include steady and easy runs designed to help you establish a solid foundation. Every Sunday is dedicated to a long run to build stamina.
• Weeks 5-7: Introduces speed work and mileage progression to enhance your running efficiency and aerobic capacity. Incorporates fartlek sessions, intervals, and strides for varying intensities.
• Weeks 8-12: Focuses on sharpening your speed and preparing for race day with speed intervals and tapering. This ensures you’re in peak condition when it matters most.

Balanced and time-focused training

• Includes a mix of easy runs, steady runs, intervals, fartlek, and park runs—all designed to keep your training engaging and versatile. Additionally, each session includes a proper warm up to prepare your body for the workout ahead.
• Rest days are built into each week to help your body recover and prevent overtraining.
• Training is structured around time rather than miles, ensuring that the plan adapts to all fitness levels and abilities. (Check out our blog to learn the benefits of time-based training!)

Benefits

• Tailored for all runners: By focusing on time, this plan caters to runners of varying speeds and fitness levels, making it accessible yet challenging for everyone.
• A clear path to success: Following this plan ensures you stay disciplined, build stamina, and maintain your race pace, all crucial to achieving a sub 1 hour 40-minute finish.
• Expert guidance without the guesswork: Benefit from decades of experience distilled into one easy-to-follow programme tailored specifically for half marathon success.
• Ample recovery time: The programme balances intense workouts with recovery, so you’re always ready for the next session, reducing the risk of injury.

Testimonials

“This plan was a game-changer. It kept me motivated and gave me the confidence to aim for my goal. I finished my first half marathon in exactly 1 hour 39 minutes!”

– Suzy T – second attempt at a half marathon

“I’ve never felt so prepared for race day. Mike’s structured approach helped me pace myself better and build endurance steadily without overdoing it.”

– James L –  experienced runner

Take the first step

Whether you’re chasing a new personal best or tackling your first major milestone, the Half Marathon Training Plan – 12 weeks – Sub 1 hour 40 mins is your ultimate guide to success. With expert coaching, a balanced approach, and time-based training tailored to your level, all that’s left is for you to lace up and get started. The plan includes long runs to build endurance and prepare you for race day.

Start your half marathon journey today and take the first step towards smashing your goals!