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London Landmarks Half Marathon - here's your 10 week training plan!

The Bloodwise logo. Bloodwise appears in black text against a white background
Posted by
18 Oct 2018

With 11 weeks until you sprint past the sights, we’ve put together our top tips and a ten-week training plan to get you lean, mean and ready for raceday.

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Bloodwise runner gives the thumbs up

If this is your first half marathon, 10 weeks is more than enough time to get race ready. But before you sprint off into the distance, we’ve got a few tips to make sure you get the most out of your training.

Don’t head out too fast

The biggest mistake people make when they’re starting a training programme is trying to do everything at once. Heading out for a few short runs might seem too easy, but don’t worry, as you get into the swing of things you’ll soon start clocking up the miles. By building slowly you’ll get your body used to running and avoid injury.

Fit in your exercise around you

We understand how difficult it can be to find the time to train. Busy in the evenings? Go for a lunchtime run. The weather’s miserable? Hit the treadmill at your local gym. Struggling for motivation? Get a friend to train with you, or sign up to your local parkrun.

Make sure you cross train

You’re training for a run, so (it might seem obvious) most of your hours should be spent running. But on the days when you’re not hitting the road, you could be walking, cycling, swimming, playing football, netball, rowing… the list goes on and on! Cross training with other disciplines will increase your stamina faster, and keeping the blood flowing through your arms and legs on non-running days will help your muscles recover quicker.

Remember, this is your training plan

The plan below has been designed for anyone to run a half marathon, starting completely from scratch. But this is your race, and your plan. If you’re taking longer to recover between runs, throw in more rest days or cross training. If you feel great and think you could go further, try increasing your overall distance bit by bit. You know your body better than anyone else, so adapt your plan to work for you.

Here’s your 10-week training plan – good luck!

Week 1

This is your first week, so if you’ve been out of the habit over Christmas it’s all about getting your body used to jogging again. You’re probably full of energy and drive, but remember, it’s a (half) marathon, not a sprint! Ease in slowly.

Tuesday – 5km
Friday – cross training
Sunday – 8km

Total distance: 13km

Week 2

It's only your second week, so we'll take it steady again, with a few extra kilometres thrown in this time around.

Tuesday – 5km 
Friday – 5km
Sunday – 8km

Total distance: 18km

Week 3

You’re probably starting to get the hang of your training, so this week we’re going to step up the distance with an extra day of running. It’s important that you vary the pace of runs, as this variation improves your stamina better than just plodding along at a comfortable pace every time.

Tuesday – 5km 
Thursday – 5km
Saturday – 5km
Sunday – 8km

Total distance: 23km

Week 4

The overall mileage is creeping up week by week. Over the course of five days you’re easily covering the distance of a half marathon (21.1km) so when raceday arrives you’ll be more than ready.

Tuesday – 5km
Thursday – 7km
Saturday – 5km 
Sunday – 8km

Total distance: 25km

Week 5

This week will mark the halfway point of your challenge – so it’s time to test yourself! Sunday will be your longest run so far, at your fastest comfortable pace. You’ll be surprised at how far you’ve come!

Tuesday – 8km
Thursday – 8km
Sunday – 12km

Total distance: 28km

Week 6

Back into the training groove, and again, keep varying up the speed of each run.

Tuesday – 5km
Thursday – 8km
Saturday – 5km
Sunday – 12km

Total distance: 30km

Week 7

Three weeks to go until the event… your weekly km total is getting closer and closer to double the distance you’ll be covering on raceday. It’s going to be a piece of cake.

Tuesday – 5km 
Thursday – 10km
Saturday – 5km 
Sunday – 15km

Total distance: 35km

Week 8

Two weeks to go! You should be feeling stronger and faster week by week.

Tuesday – 5km
Thursday – 10km
Saturday – 5km
Sunday – 18km

Total distance: 38km

Week 9

This is your final week of training, and with the race fast approaching, you’re going to reduce the overall distance in your preparation. This is known as 'tapering' by the pros...

Tuesday – 5km 
Thursday – 10km
Saturday – 5km
Sunday – 10km

Total distance: 30km

Week 10

Here it comes, the big finale! You’ve been building your stamina over the past 10 weeks, so now’s not the time to be pushing your boundaries – but you do want to make sure your body stays in the running habit with a couple of easy runs.

Tuesday – 5km
Thursday – 10km
Sunday – 21.1km (RACE DAY!)

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