The Standard Chartered Marathon Hong Kong website has a section explaining training guidelines for experienced and novice runners in marathons and half-marathons.
Here is their advice for novice half-marathon runners:
This assumes you have the ability to run 1.7km three to four times a week. If that seems difficult, you should consider a shorter distance for your first race or take more time to develop an endurance base.
Pace: Run at a comfortable pace. For those wearing heart-rate monitors, your target zone should be between 65 and 75 per cent of your maximum pulse rate. The training schedule dictates workouts at distances from 5km to 16km. You can choose a course through your neighbourhood, or in a scenic area where you think you might enjoy running. Other runners may be able to point you to accurately measured courses for your workouts.
Rest: Adequate rest is as important a part of your training as the runs. It may reduce your risk of injury.
Long runs: The long run is the key to getting ready to finish a half-marathon, progressively increasing in distance, maybe each weekend. Over a period of 12 weeks, your longest run will increase from 5km to 16km.
