As part of Team Immunodeficiency UK, we want you to have the best London Landmarks Half Marathon experience possible, including race day.

Hopefully, this guide and the training plans below will help you with your training and help you feel confident about the event itself.

woman in black tank top and black pants walking on sidewalk during daytime

Beginner Training Plan (16 weeks):

  • Invest in a good pair of running shoes and gradually break them in before increasing mileage.
  • Start with a run/walk approach if needed, gradually increasing the running portions.
  • Incorporate strength training (e.g., body weight exercises, light weights) 2-3 times per week to build overall fitness.
  • Focus on running at a conversational pace during training runs.
  • Hydrate well before, during, and after runs, especially on warm days.
  • Consider joining a running group or club for motivation and support.
When Frequency Time Per Run
Week 1-4 Run 3 days per week 20-30 mins each run
Week 5-8 Run 3 days per week 30-40 mins each run
Week 9-12 Run 4 days per week 30-45 mins each run
Week 13-15 Run 4 days per week 40-60 mins each run
Week 16 Taper week 2-3 easy runs

Improver Training Plan (12 weeks):

  • Incorporate speed work once per week (e.g., intervals, tempo runs) to improve pace.
  • Practice running your goal race pace for shorter distances during training runs.
  • Fuel properly for longer runs with easily digestible carbohydrates and electrolyte drinks.
  • Incorporate dynamic warm-ups and cool-downs with stretching to prevent injury.
  • Listen to your body and adjust the plan as needed, especially if feeling overly fatigued.
  • Invest in proper running gear (e.g., moisture-wicking clothes, supportive sports bra) for comfort during training.
When Frequency Time Per Run
Week 1-3 Run 4 days per week 30-45 mins each run
Week 4-6 Run 4 days per week 45-60 mins each run + 1 long run (6-8 miles)
Week 7-9 Run 5 days per week 45-60 mins each run + 1 long run (8-10 miles)
Week 10-11 Run 5 days per week 45-60 mins each run + 1 long run (10-12 miles)
Week 12 Taper week 2-3 easy runs

Advanced Training Plan (16 weeks):

  • Consider working with a running coach or joining a training group for structured workouts and guidance.
  • Incorporate hill repeats or strength training sessions to build power and endurance.
  • Practice proper pacing strategies (e.g., negative splits) during long runs.
  • Experiment with different fueling options (gels, chews, sports drinks) to find what works best for you.
  • Incorporate cross-training activities (e.g., cycling, swimming) for active recovery.
  • Listen to your body and adjust the plan as needed, prioritizing recovery to avoid overtraining.
When Frequency Time Per Run
Week 1-4 Run 5 days per week 45-60 mins each run + 1 long run (6-8 miles)
Week 5-8 Run 5 days per week 60-75 mins each run + 1 long run (8-10 miles)
Week 9-12 Run 6 days per week 60-75 mins each run + 1 long run (10-12 miles)
Week 13-15 Run 6 days per week 60-75 mins each run + 1 long run (12-14 miles)
Week 16 Taper week 2-3 easy runs