HALF

M A R AT H O N
GUIDE
 TA B L E O F
CONTENTS

Introduction to Running 2
Description of Sessions 3
Introduction to Nutrition 5
Nurtients, Hydration and Supplements 6
Nutrition for Performance 8
Training Plans 11
Authors 16

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 INTRODUCTION
TO RUNNING

G E T T I N G STA R T E D
First & foremost, running should be
something you do because you enjoy it.
Many people run for different reasons
- to improve their mental health, to
challenge themselves or simply to
just be more active & lead a healthier
lifestyle.

More people are running now than ever

before, event participation is increasing
year on year, and it is showing no signs
of slowing down. With that in mind,
more people are also looking to get help
to achieve their running goals; by either
joining a running club, getting a coach
or following a training plan.

The training plan in this guide is a 12-

week plan designed to get you ready for
your half-marathon, along with some
useful hints & tips to help you along the
way!

It is important to note that if you are

injured, have any pre-existing medical
conditions or experience any serious
pain or discomfort whilst following the
plan you seek advice from a medical
professional.

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 DESCRIPTION OF
SESSIONS

WARM UP
The warm-up is an essential part on these runs. The pace of these runs
of any session and shouldn’t be will vary day by day, and week by
something you skip. It is especially week. It will depend on what you did
important before you are doing the day before, how well you slept, the
any form of speed work or interval weather and so many other factors!
training. Ideally your warm-up should Just think of these runs as a way to
be a short easy paced jog, followed build distance, your effort should be
by drills and dynamic stretching, this saved for your sessions and race day.
will help to gradually increase your
heart rate, which helps blood flow
and get your muscles ready for some HILL SESSIONS
faster running. This is another session where it is
just best to ignore your watch & work
COOL DOWN solely on effort levels. Ideally you
should aim to work at around 80%
The cool down is just as important of your maximum effort, or if you are
as your warm-up, as it will help to using the RPE scale, an 8 out of 10. Hill
gradually decrease your heart rate sessions are always hard work and a
and get your body to a more relaxed great session to really push yourself,
state after a session. Again, this just it’s one where you will feel the benefit
needs to be a short easy paced jog, when it comes to race day.
and you can also include some static
stretches.
I N T E RVA L S ESS I O N S
EASY RUNS These sessions can vary in many
ways - intensity, structure & duration.
This pace should feel really
Depending on the session I will
comfortable, you should be able to
sometimes set guide paces for what
hold a full conversation and not be
you should be aiming for, but other
short of breath, but slightly more
times similar to hill sessions, it is best
effort than your warm-up pace.
to work on you own personal effort
Ideally you should not be looking at
levels. Ideally you should aim to work
your watch or worrying about pace

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 DESCRIPTION OF
SESSIONS

at around 80% of your maximum STRENGTH &

effort, or if you are using the RPE CONDITIONING
scale, an 8 out of 10. These sessions
are again a really great session to Strength & Conditioning can
push yourself, and it will definitely sometimes be something that is
pay off on race day. overlooked when training for a half-
marathon, but there are so many
benefits. I really believe it is something
TEMPO RUNS that every runner, no matter what
This run is what I would describe as level, should include in their weekly
‘comfortably hard’, it can also be training schedule. Regular Strength
referred to as a ‘Threshold Run’. It & Conditioning can help to lower the
should feel harder than your easy risk of injury, increase bone density
pace, but a pace you feel like you could and improve your overall power, speed
sustain for an hour during a race, so & strength which will only benefit you
still a moderate effort, but not a flat- on race day!
out sprint. You should still be able to
say the odd sentence, but not hold a
STRETCHING
full conversation.
Regular stretching is a great way
to help you recover in between your
STRIDES
sessions. Stretching can help to
Strides are short bursts of running, reduce your risk of injury, improve
approx. 20-30 seconds at around 90- your flexibility and range of motion
95% effort, with walking recoveries and can help to ease post exercise
between each one. Strides help to aches & pains. Adding a Yoga or
improve running form, increase stride Pilates class to your weekly schedule
length and leg turnover and benefit can be a great way to ensure you
running economy. stretch regularly.

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 INTRODUCTION
TO NUTRITION

AIMS & OBJECTIVES

Training and nutrition are two key
variables that interact to determine
overall performance. In this way,
nutrition strategies are arguably just as
important as time spent in the running
shoes and should be periodised to
match the demands of training.

Through the manipulation of nutrients

across the training weeks and around
individual sessions, sport nutrition has
roles to play in:
1. Fuelling and recovery
2. Promoting training adaptations
3. Facilitating changes in body
composition

This section of the guide will cover the

fundamentals of nutrition, hydration
and supplements. Linking back to the
specific run sessions and how to tailor
your intake around these, providing a
detailed nutrition strategy alongside
the training programme at the end of
the guide.

Like many topics, nutrition is very

individual. Although the advice in this
section will apply to the vast majority of
people, do not feel you have to follow it
if you have certain dietary requirements
or preferences.

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 N U T R I E N TS , H Y D R AT I O N ,
SUPPLEMENTS

CA R B O H Y D R AT E PROTEIN
As one of the three dietary Proteins function in a number of different
macronutrients, carbohydrate ways within the body, contractile proteins
comprises of sugars, starches are responsible for making our muscles
and fibre. They act as the primary produce force, structural proteins provide
energy source in the body and structure to our muscles and the enzymatic
provide a source of stored energy proteins help provide the action molecules
in the form of liver and muscle that can break down carbohydrate and fat
glycogen. to produce energy.

When it comes to exercise, Protein is a central nutrient for the

carbohydrate yields more energy endurance athlete and daily protein intake
per litre of oxygen consumed should not be compromised. As it relates
and is a more efficient fuel than to run performance, protein supports both
fat, providing energy quickly to training adaptations and muscle repair.
be used by the working muscles. The stress of endurance exercise creates
As a result, carbohydrate can be a metabolic signal to instruct our muscles
thought of as the preferred fuel for to make new proteins involved in aerobic
performance. metabolism e.g. mitochondrial enzymes.
Exercise also causes our muscle fibres to
In this way, interval sessions, pick- actually break down (referred to as protein
up runs and weekend long runs degradation), a process that can of course
should all be undertaken with be detrimental to training adaptation.
high carbohydrate availability.
Whereas, easy or recovery runs In the presence of adequate protein
can be fuelled using our own feeding, the combined effects of exercise
body fat stores. This periodised and protein ingestion results in the
approach to carbohydrate intake, formation of new proteins (referred to as
known as fuel for the work protein synthesis). It is these repeated
required, promotes performance changes, in response to every single
in the hard sessions and training training session, that forms the basis of
adaptations or desired changes in how our muscles adapt and recondition to
body composition in the easy runs. the demands of training.

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 FAT SUPPLEMENTS
Fats play a role in both health and Although there isn’t a universal definition
performance. A small amount of for supplements or a comprehensive list
fat is essential in a balanced intake, as such, individuals may use nutritional
providing essential fatty acids and supplements for performance or
aiding in the absorption of fat-soluble health reasons. These include those
vitamins. Fat is also metabolised providing energy and macronutrients (i.e.
during exercise to contribute carbohydrate gels, recovery shakes, protein
towards overall energy production. bars), micronutrients (i.e. multivitamins,
However, this is a relatively slow fish oils, vitamin D3) or single compounds
and inefficient process compared (i.e. caffeine, beta alanine, tart cherry).
to carbohydrate, meaning that
fat contribution to high-intensity MICRONUTRIENTS
running or racing is minimal.
While the three aforementioned
macronutrients will contribute the majority
H Y D R AT I O N of daily intake, micronutrients are required
During exercise your body heats in comparatively small amounts. The term
up. To keep body temperature at an micronutrient describes a range of vitamins
optimal level, water is drawn from and minerals essential in the diet, as our
blood plasma and secreted from body cannot produce these. Further, any
pores in the skin, as sweat. While this deficiencies are likely to have negative
mechanism aids thermoregulation, consequences.
excess fluid and electrolyte loss can
have a negative impact on exercise Micronutrients support day-to-day
performance. health, physiological functions, growth,
maintenance and exercise associated
As fluid losses increase and the water wellness. Through eating a balanced diet
content of blood decreases, the rich in fruits and vegetables, including a
body reduces the peripheral blood range of colours throughout the day and
flow to the skin surface to preserve not excluding food groups, individuals can
the blood supply to the muscles and meet their recommended daily allowance
vital organs. This reduces the body’s for micronutrient intake.
capability to dissipate heat, and with
a drop in blood volume, heart rate However, large volumes of endurance
increases to meet the demands to training, excluding individual nutrients or
sustain the same level of exercise. complete food groups, periods of energy
This ultimately leads to feelings of restriction, allergies and dietary preferences
fatigue and premature exhaustion. can all result in micronutrient deficiencies.
In these situations, supplementing with
vitamins and minerals may be advised.

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 NUTRITION FOR
PERFORMANCE

H Y D R AT I O N
The duration, intensity and goals of each
training run will impact daily and session
nutrition requirements. Carbohydrate can
often change day-to-day, depending on the
workload of that day, whereas daily protein
intake should never be compromised.

EASY RUN
The duration and intensity of this run lends
itself to a train-low approach, deliberately
restricting carbohydrate feeding around the
session. Easy runs can still include a protein
feeding before, and caffeine can be used to
lower the perception of effort. In this way, a
pre-run WHEY20 and black coffee would be
the supporting nutrition.

P I C K - U P, T H R E S H O L D
O R I N T E RVA L R U N this out on long run day is
These key sessions in the training week are essential. This allows the body
designed to be tough, requiring increased to adapt to the challenges of
levels of effort and quality running. High- carbohydrate loading and taking
carbohydrate availability around the on carbohydrate while running,
session is key, providing the fuel to perform. training the gut to tolerate this.
Additionally, the duration and intensity of Everything from the day(s) leading
some of these runs may call for GO Isotonic into a half, pre-race breakfast,
Energy Gel usage in session. in-race fuelling and post-race
recovery should be practiced. How
this comes together in a race-day
S U N D AY L O N G R U N
plan is in the following section and
It is important to have a nutrition plan this plan should be mirrored for
going into your half-marathon and testing each Sunday long run in training.

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 NUTRITION FOR
H A L F - M A R AT H O N D AY
Carbohydrate stored in the body, in the form of
liver and muscle glycogen, is metabolised quickly
for energy production and is the preferred fuel
for high-intensity running. However, our body has
limited capacity to store glycogen. To maintain
performance throughout the half-marathon, it is
important to maximise carbohydrate availability
through pre-race and in-race nutrition strategies.

PRE-RACE
Carbohydrate intake can be increased in the 24-hours
before race-day, often referred to as carbohydrate-
loading, aim for 8-10 g of carbohydrate per kilo
body mass per day, from simple carbohydrates.
Food options can include pasta, bread, rice, cereals,
potatoes, jelly sweets and fruit, with the additions
of GO Energy Bars and Beta Fuel to conveniently
meet overall needs. The goal of this is to load the
muscles and liver with glycogen, while minimising
fat and fibre on these days can prevent excess full
or bloated feelings.

Breakfast then acts as a key meal on the day of your

half-marathon. Travel, race-day stress and logistics
can cause other distractions on race day, so knowing
what you’re going to eat and being comfortable
with this is going to get you to the start line in
the best shape. Your breakfast should reflect this
and include normal breakfast foods providing 2-3
grams of carbohydrate per kilo body mass (i.e. 140-
210 grams for a 70 kg runner), 1-3 hours before the
start to allow for full digestion, minimising chances
of gastrointestinal distress while running. High-
carbohydrate sports drinks such as Beta Fuel can
be used to meet both carbohydrate and hydration
needs on race morning.

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 IN-RACE
Energy: Aim to take in 30-60 g of carbohydrate per hour of running. Fuelling should
start in the first hour – if you wait until you are tired or hungry to start eating this is
often too late. Alongside fluid intake, an hour of energy could be 2-3x GO Isotonic
Energy Gels. GO Energy + Caffeine Gels can also be used in race to provide energy,
while caffeine acts as a central stimulant, reducing the perception of effort and
feelings of fatigue.

Hydration: Personal fluid requirements will vary, aim not to lose greater than 2-3%
body mass as a result of sweat loss. This usually means consuming 500 ml of fluid
per hour depending on sweat rate, temperature and humidity – drinking additional
fluids as needed. Optimising hydration in race requires both fluids and electrolytes,
taking little and often from each water station is advisable versus waiting until you
are thirsty and having large volumes of fluid. GO Energy + Electrolyte gels can then
be used to meet energy demands and deliver additional sodium.

RECOVERY
Half-marathon running depletes muscle glycogen stores, causes muscle damage
and results in fluid loss. Your recovery nutrition should therefore focus on both
carbohydrate and protein intake to replenish muscle glycogen and repair muscle
damage. Fluid and electrolytes should be provided to aid rehydration. REGO Rapid
Recovery Plus can be used within 30 minutes of finishing a race to meet these
needs and kick-start the recovery process.

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 TRAINING PLANS

NUTRITION
Session Example Session Pre-Run In-Run Post-Run
Nutrition Nutrition Recovery

Easy Run 8 km run GO Energy + n/a Breakfast as

Caffeine Gel normal or
Withhold CHO before a morning run or after an a low-CHO
evening run. Protein and caffeine can be used evening meal
before the session to support muscle recovery
and lower the perception of effort during the
run.

Interval Session 1.6 km warmup 1 x GO Energy 1 x Hydro tablet 1x REGO Rapid

5 x 3 mins - + Caffeine in 500 ml of Recovery Plus
Ensure high CHO availability for the session. 2 mins rest Gel 15-30 water to sip as
Caffeine pre-run can lower the perception 5 x 2 mins - minutes required
of effort, meaning you can maintain high 1min rest before the
performance output through the intervals. 5 x 1 min - session
Include both CHO and protein in the recovery 30 sec rest
window, to replenish muscle glycogen and 1.6 km cool down
repair muscle damage.

Pick-Up Run 3.2 km easy 1 x GO Energy 1x GO Isotonic 1x REGO Rapid

3.1 km @ HMP Bar or Energy Gel Recovery Plus
Ensure high CHO availability for the session, 1.6 km @ 10KP banana 60- after the first
through pre-run and in-run nutrition choices. 1.6 km easy 90 minutes 30-45 minutes,
Include both CHO and protein in the recovery before the to fuel the
window, to replenish muscle glycogen and session latter stages of
repair muscle damage. the run when
fatigue is likely
to be highest

Long Run 19.3 km run High CHO 30-60 grams of 1x REGO Rapid
breakfast 1-3 carbohydrate Recovery Plus
CHO will be the preferred fuel for performance hours pre- per hour
on half-marathon day. Ensure high CHO session
availability for the long run, through pre-run and 2-3 x GO
in-run nutrition choices. Hydration needs will be Isotonic Energy
very individual, with the goal of preventing 2-3 % Gels per hour
body mass loss through sweat loss.

Key CHO = carbohydrate

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 H A L F M A R AT H O N P L A N : 1 2 W E E K S

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 8 km Rest Day Intervals Strength & Rest 8 km Easy Run 10 km Easy
Easy OR WU - 2 km Easy Conditioning Day + 4 x 30 Second Run
Run Active Strides
Recovery 1.5 km @ HM Pace
5 Minute Easy Repeat x 2
CD - 2 km Easy
Week 2 8 km Rest Day Intervals Strength & Rest Progression Run 13 km Easy
Easy OR WU - 3 km Easy Conditioning Day 2 km Easy Run
Run Active 2 km @ HM Pace
Recovery 10 x 1 Minute on/1 Minute off 2 km @ 10k Pace
Aim for the 1 minute efforts to 2 km Easy
be approx 15 seconds quicker
than your 5k pace, walk/light
jog during the 1 minute off.
CD - 3 km Easy
Week 3 8 km Rest Day Intervals Strength & Rest Progression Run 13 km Easy
Easy OR WU - 2 km Easy Conditioning Day 2 km Easy Run
Run Active 3 km @ HM Pace
Recovery 2 km @ HM Pace 5 Minute 3 km @ 10k Pace
Easy Repeat x 2 2 km Easy
CD - 2 km Easy
Week 4 8 km Rest Day Intervals Strength & Rest 10k Tempo Run 16 km easy
Easy OR WU - 3 km Easy Conditioning Day 2 km Easy run
Run Active 5 km @ 10k Pace
Recovery 10 x 1 Minute on/1 Minute off 2 km Easy
Aim for the 1 minute efforts to
be approx 15 seconds quicker
than your 5k pace, walk/light
jog during the 1 minute off.
CD - 3 km Easy
Week 5 8 km Rest Day Hill Training Strength & Rest 8 km Easy Run 5 km Easy,
Easy OR WU - 3 km Easy Conditioning Day + 4 x 30 Second 5 km HM
Run Active Strides Pace,
Recovery 10 x 30 second hill effort. Jog/ 5 km Easy
Walk recovery back down
CD - 3 km Easy
Week 6 9 km Rest Day Intervals Strength & Rest 10k Tempo Run 16 km Easy
Easy OR Conditioning Day 2 km Easy Run
Run Active WU - 3 km Easy 5 km @ 10k Pace
Recovery 2 km Easy
3 km @ HM pace
5 Minute Easy Running
Repeat x 3

CD - 3 km Easy

Contiuned on next page...

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 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 7 8 km Rest Day Intervals Strength & Rest 8 km Easy Run 5 km Easy,
Easy OR Conditioning Day + 4 x 30 Second 8 km HM Pace,
Run Active WU - 3 km Easy Strides 5 km Easy
Recovery
12 x 1 Minute on/1 Minute off

Aim for the 1 minute efforts to

be approx 15 seconds quicker
than your 5k pace, walk/light
jog during the 1 minute off.

CD - 3 km Easy
Week 8 9 km Rest Day Intervals Strength & Rest Progression Run 18 km Easy
Easy OR Conditioning Day 10 Min Easy Run
Run Active WU - 3 km Easy 12 Min @ HM
Recovery Pace
3 km @ HM pace 12 Min @ 10k
5 Minute Easy Running Pace
Repeat x 3 10 Min Easy

CD - 3 km Easy
Week 9 9 km Rest Day Hill Training Strength & Rest 8 km Easy Run 14 km Easy
Easy OR Conditioning Day + 4 x 30 Second Run + 5 km @
Run Active WU - 3 km Easy Strides HM Pace
Recovery
12 x 30 second hill effort
Jog/Walk recovery back down

CD - 3 km Easy
Week 9 km Rest Day Intervals Strength & Rest 8 km Easy Run 5 km Easy,
10 Easy OR Conditioning Day + 4 x 30 Second 5 km HM Pace,
Run Active WU - 2 km Easy Strides 5 km Easy
Recovery
3 km @ HM Pace
5 Minute Easy
Repeat x 2

CD - 2 km Easy
Week 11 9 km Rest Day Intervals Strength & Rest HM Tempo Run 13 km Easy
Easy OR Conditioning Day 2 km Easy Run
Run Active WU - 3 km Easy 5 km @ HM
Recovery Pace
12 x 1 Minute on/1 Minute off 2 km Easy

Aim for the 1 minute efforts to

be approx 15 seconds quicker
than your 5k pace, walk/light
jog during the 1 minute off.

CD - 3 km Easy
Week 12 8 km Rest Day 2. km Easy Running Strength & Rest 3 km Easy Run RACE DAY
Easy 3 km @ HM Pace Conditioning Day + 4 x 30 Second
Run 2 km Easy Running Strides

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 KEY NOTES
• Easy runs are based on feel - should be minimal effort.
• HM Pace - Half Marathon Pace.
• Long Runs are the perfect time to practice race day fuelling, again the majority
of these are at easy effort.
• Interval sessions ideally to be completed on the track or road.

ACTIVE RECOVERY IDEAS

Whilst rest days are crucial for any training plan, active recovery can also help to
speed up the recovery process & also gives you the chance to include other methods of
training in your plan, which can help to keep you motivated throughout the 12 weeks. It
is important though that these sessions are low impact & working at a low effort. Here
are some ideas you can do as part of your active recovery:

• 30 Minute Swim
• 30 Minute Easy Cycle
• Yoga
• Pilates

Goal Time Mins per KM

2 Hours 30 Minutes 7:08

2 Hours 15 Minutes 6:25

2 Hours 5:43

1 Hour 45 Minutes 5.00

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 F E AT U R E D P R O D U C TS

GO Isotonic Energy Gel

• 22 grams of carbohydrate in an isotonic gel
• Convenient format to fuel run performance
• Used during longer runs, practicing race-day nutrition strategies and
on race-day to fuel the half-marathon

GO Energy + Caffeine Gel

• 22 grams of carbohydrate and either 75 or 150 mg caffeine
• Carbohydrate provides energy for performance and caffeine acts as a
central stimulant
• Used before an interval session and during the half-marathon

Hydro Tablets
• Virtually calorie free effervescent tablet with key electrolytes
• 360 mg sodium to promote hydration
• Meets day-to-day and in-session hydration needs

Beta Fuel
• High carbohydrate sports drink
• Providing 80 grams of carbohydrate in 500 ml water, while maintaining
an isotonic profile
• Used as part of a carbohydrate loading strategy the day before a race
and throughout the morning of the half to meet energy and
hydration needs

GO Energy Bar
• 26 grams of carbohydrate in a convenient 40-gram bar
• Natural base of oats, fruit juice concentrates and dried fruits
• Used 1-2 hours before a pick-up or tempo run to ensure high
carbohydrate availability for the session

REGO Rapid Recovery Plus

• Complete recovery product with carbohydrate, protein, electrolytes,
vitamins and minerals
• Used after long runs, high-intensity sessions and racing

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 AUTHORS

The training advice and 12 Week plan has been

created by Jordan Foster; Science in Sport
Ambassador, Endurance Athlete & Head Coach of
PMGCoaching.

Jordan is a decorated marathon & ultra-marathon

runner, with her greatest achievements being a PB of
2.58.37 at the Swiss City Marathon in 2018 and winning her first
multi-stage 250km ultra-marathon in the Wadi Rum desert in
2019.

Jordan is also the head coach and owner of PMGCoaching,

providing online running training for all levels of athletes,
whether they are looking to run their first 5k or get a marathon
PB!

You can find out more about Jordan & PMGCoaching on

Instagram @projectmarathongirl & @pmgcoaching or
head to www.projectmarathongirl.com.

The nutrition section and supplementary nutrition

plan in the guide has been created by Ben Samuels.

Ben is the Performance Nutritionist at Science

in Sport, with a background in sports science
and an MSc in Sport and Exercise Nutrition.
He works with elite athletes in cycling,
athletics and team sports.

Ben Samuels Jordan Foster

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