Half Marathon Training Plan

Welcome!

How to succeed in your running journey

The best advice I can give is keep showing up; not every run will feel great, some days, running will feel like the enemy but that’s normal and part of the process. Progress comes from consistency, not perfection. Running has taught me that strength doesn’t always look like speed, sometimes, it’s showing up, even when it feels harder than it should be

This plan is built not just to help you run further or faster, but to help you run steadily, confidently and on your own terms. It’s rooted in real life, because we don’t train in a vacuum. Every run in this plan is an invitation for you to feel strong in your body, present in your mind and steady in your confidence. Let’s run towards something powerful – together.

Verity x

How to Use This Plan

Each week, set an intention and plan your runs, making yourself a priority wherever possible. Use the weekly prompts, drill, and focus areas to help keep you on track. Get into the habit of writing down your journal reflections — it will help you spot patterns as they emerge and build a personal toolkit of strategies you can draw on when running (or life) feels tough.

Terminology

Pace: This refers to how fast you’re running and is usually measured in minutes per mile or kilometres. Your pace will naturally increase as you work your way through a training plan. All your runs (unless otherwise stated) should be run at an EASY PACE - a good guide for this is you should be able to hold a conversation relatively easily - if you’re not able to chat on your easy runs, then you may need to slow the pace down a little. Your pace should be based on your fitness and your ability to run that pace – not what you want your pace to be based on your goal time.

Undulating: Literally means something that goes up and down – when the plan suggests an “undulating” route, it just means try not to avoid the hills, it’s encouraging you to actively go and find them in your route!

Endurance: Building endurance means increasing how long you can keep going for, as the plan progress’s you’ll find that your ability to keep running without getting too tired will significantly increase.

Rest: Rest is part of the plan - No guilt. No slipping backward. Just sustainable, productive training.

Doing more and more might feel productive, but without recovery, your body starts to break down rather than build up. It's like filling a bucket with holes - all that effort leaks out if you're not sealing the gaps with rest, nourishment, and balance.

Interval training: If you’ve been feeling curious about how to get stronger or faster without running longer or harder all the time, I want to gently introduce you to something simple which is interval training.

It’s not just for elite athletes or speed demons - this is what can make it feel a bit scary - at its core, interval training is simply about alternating between effort and ease, a bit like when you start running, run then walk, it’s just a progression of that - a little push, then a little rest.

Here’s why intervals are worth exploring:

It builds strength without needing to run more miles.

It teaches your body and mind resilience in bite-sized doses.

It keeps things interesting (no more endless same-pace slogs).

And yes - it helps you get faster, but gradually and gently.

Confidence Toolkit

Pre-Run Confidence Checklist:

“How am I feeling today?”

“What route feels best for me?”

“Who can I check in with before/after?”

“Am I feeling motivated or overwhelmed? Take a moment to breathe and refocus” ​

“Have I set a positive intention for this run?” ​

“Do I have a mantra or affirmation ready to boost my mindset?” ​

Affirmation Card: Choose an affirmation whenever you need to give yourself a mental boost

“I know this route. I own this pace. I choose this run”

“I am strong, capable, and ready for this challenge” ​

“Every step I take is a step toward my goals”

“I trust my body and my ability to adapt”​

“I am proud of the effort I put into every run”

“I run at my own pace, and that is enough” ​

“I embrace progress, not perfection”

“I am in control of my journey and my mindset” ​

“I am becoming stronger and more confident with every run”

Recap​​

Focus on What You Can Do - Shift your mindset to reclaim your space, pace, and confidence. ​ Running is not just about the miles but also about taking time for yourself to breathe, think, and be present. ​

Follow The Plan: Use the 8-week plan to gradually build strength and confidence. ​

Pre-Run Checklist: Check in with yourself to assess how you're feeling, choose a route that feels best, and connect with someone or a group for support. ​

Affirmation Card: Repeat empowering affirmations like, "I know this path. ​ I own this pace. ​ I choose this run." ​

Reminder: Walk tall if you need to walk and breathe deeply if you need to pause. ​

Focus on Feelings, Not Pace: Pay attention to how you feel during your runs rather than obsessing over speed or distance. ​ Smile if you can—it helps foster a positive mindset.

Celebrate Small Wins: Each run is a step forward. Acknowledge your progress and the courage it takes to show up.

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