With 12 weeks to go until your London Landmarks half marathon, now is the time that training can start to feel real – but it should never feel scary.
Whether you’re new to running, returning after a break/injury, or following the Team Tommy’s LLHM training journey with me, at this stage it’s all about developing endurance, making steady progress, and building your confidence with consistency.
At this point, you don’t need to be running huge distances yet. A strong base might look like 3 runs per week, comfortably covering 5–8km across your weekly runs. From here we can gradually build towards longer distances without needing to rush the process.
The goal now is to increase your weekly mileage slowly and gradually, giving your body time to adapt (something like increasing your long runs by 1km each week). Small, regular improvements will add up quickly over 12 weeks.
Longer distances can feel intimidating, but confidence grows when your body learns and repeats – where you can tell yourself “I’ve done this before, so I can do 1 more km.”
Each week, aim to:
✅ Keep most runs at an easy, conversational pace
✅ Add just a little distance to one run each week (appx 10% or 1km to each long run)
✅ Celebrate consistency over speed
By focusing on effort rather than pace, the half-marathon distance will become a lot more achievable and much less overwhelming. Focus on your next workout and not the whole of next week, and trust the process – honestly, it works.
A beginner-friendly week might look like:
1 short easy run (20–30 minutes)
1 steady tempo/interval run to build endurance
1 longer run that gradually increases each week
If life gets busy, just shorten a run rather than skipping it altogether. Staying consistent matters far more than hitting exact distances. Remember, it’s about time on feet.
As runs get longer, fuelling becomes even more essential and no longer optional.
Short runs: A light snack beforehand if needed (banana, dates, honey on toast)
Longer runs: Eat carbs 1–2 hours before (oats, white toast, rice-based meals, Rice Krispies with milk)
After all runs: Include protein + carbs to support recovery (chocolate milkshake has a golden ratio of protein:carbs)
Under-fuelling really is one of the biggest reasons runners feel flat, fatigued, or inconsistent. So if you fuel well, then your training can and will work.
If you’re pre or post-natal then building up distance requires extra care and that’s completely normal.
Pre-natal:
✅ Keep intensity moderate and conversational
✅ Prioritise hydration and regular snacks
✅ Choose comfort and support over performance
Post-natal:
✅ Rebuild core and pelvic floor strength alongside running
✅ Progress distance gradually using walk/run if needed
✅ Watch for signs of fatigue or pressure. Rest is a vital part of training
Your journey is unique, and strength comes from listening to your body. If you have any questions at all, feel free to ask me directly as I am pre/post-natal qualified, or alternatively you can ask your health care professional.
12 weeks is plenty of time when you train smart. You don’t need to do everything perfectly – you just need to keep showing up consistently. Build gradually, fuel properly, and focus on what you can do each week.
Life does happen and that is normal. If you have any questions about training, email me directly and I can set you a plan to fit into your schedule. I have a special plan for all Team Tommy’s LLHM runners.
A half-marathon distance isn’t built in one run; it’s built one confident week at a time 🏃➡️💪
If you have any questions, I am here to support you every step of the way.
And if you’d like a more bespoke training plan, please feel free to email me and we can talk about making one to suit you and your lifestyle.
📧 Email me: sarah@sarahcampus.com
📸 Follow me: @sarahcampus
