Half marathons - Training and health - Running for Cancer Research UK

Half marathons

Get ready to run a half marathon

A man running for Cancer Research UK Whether you are stepping up your training from a 5k or 10k, or going straight in for the 21k (13.1 miles) – this is a fantastic distance to really get into shape and challenge yourself.

A half marathon requires some commitment, but the sense of achievement when you cross the finish line is worth every training run ten times over. The key is to take it steady and to know your limits, so you’ll be able to enjoy it.

Sample training plan

We've teamed up with Runner’s World to give you the very best in training support and advice.

If you’re a beginner, here’s a taster of what your first couple of weeks could look like:

Week 1

Monday: rest/cross train
Tuesday: 2 miles easy running
Wednesday: rest/cross train
Thursday: 2 miles easy running
Friday: rest/cross train
Saturday: rest/cross train
Sunday: 2 miles easy running

Week 2

Monday: rest/cross train
Tuesday: 2 miles easy running
Wednesday: rest
Thursday: 3 miles easy running
Friday: rest/cross train
Saturday: rest/cross train
Sunday: 3 miles easy running

Expert help for your training

Beginner or a regular runner, visit the Runner's World website for a wealth of training advice.

Feed your body with the right fuel

It’s important to feed your body with the right fuel while training and before your race. Lucozade offer lots of advice on nutrition and hydration for running.

Healthy living

Regular exercise and a healthy, balanced diet can reduce your risk of cancer. Experts believe that up to half of all cancers could be prevented by lifestyle changes. Take a look at our healthy living information, where you can find ideas for healthy meals, tips for weight loss and find out about our health campaigns.