Tuesday, May 24, 2011

The Half Marathon Program

Okay, this isn't "the" half-marathon program as much as it is "a" half-marathon program.  Depending on the event that you're planning on taking part in you should be starting to follow a plan by now (assuming you want to finish healthy and enjoy the experience).  I know a guy (okay, it was me), who ran his first marathon without training properly....an awful way to spend a morning, and I paid for it every time I had to climb or descend stairs for the following week.

As stated, this is a good "suggested" plan, we're all coming at this with different fitness and experience.  Do what works for you....







SunMonTuesWedThursFriSat
Week 1
7km/4.5mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
3km/2mi
steady run
6km/4mi
steady run
off
3km/2mi
steady easy run
Week 2
7km/4.5mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
3km/2mi
steady run
4km/2.5mi
steady run
off
3km/2mi
steady easy run
Week 3
7km/4.5mi
long, slow run
run 10 min/
walk 1 min
off
3km/2mi
steady run
4km/2.5mi
steady run
3km/2mi
steady run
off
4km/2.5mi
steady easy run
Week 4
9km/5.5mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
3km/2mi
steady run
3km/2mi
steady run
off
3km/2mi
steady easy run
Week 5
9km/5.5mi
long, slow run
run 10 min/
walk 1 min
off
5km/3mi
steady run
3 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
4km/2.5mi
steady run
off
3km/2mi
steady easy run
Week 6
10km/6mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
4 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
5 km/3mi
steady run
off
3km/2mi
steady easy run
Week 7
10km/6mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
5 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
5 km/3mi
steady run
off
4km/2.5mi
steady easy run
Week 8
12km/7.5mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
6 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
6km/4mi
steady run
off
4km/2.5mi
steady easy run
Week 9
14km/9mi
long, slow run
run 10 min/
walk 1 min
off
4km/2.5mi
steady run
7 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
6km/4mi
steady run
off
5km/3mi
steady easy run
Week 10
16km/10mi
long, slow run
run 10 min/
walk 1 min
off
5km/3mi
steady run
8 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
7km/4.5mi
steady run
off
5km/3mi
steady easy run
Week 11
16km/10mi
long, slow run
run 10 min/
walk 1 min
off
5km/3mi
steady run
9 hills
85% Effort
3 km/2mi warm-up
3 km/2mi cool-down
7km/4.5mi
steady run
off
6km/4mi
steady easy run
Week 12
12km/7.5mi
long, slow run
run 10 min/
walk 1 min
off
5km/3mi
steady run
6km/4mi
steady run
8km/5mi
steady run
off
6km/4mi
steady easy run
Week 13
18km/11mi
long, slow run
run 10 min/
walk 1 min
off
6km/4mi
steady run
4km/2.5mi
steady run
8km/5mi
steady run
off
6km/4mi
steady easy run
Week 14
18km/11mi
long, slow run
run 10 min/
walk 1 min
off
6km/4mi
steady run
3km/2mi
fartlek
8km/5mi
steady run
off
6km/4mi
steady easy run
Week 15
20km/12.5mi
long, slow run
run 10 min/
walk 1 min
off
6km/4mi
steady run
4km/2.5mi
fartlek
8km/5mi
steady run
off
6km/4mi
steady easy run
Week 16
6km/4.5mi
long, slow run
run 10 min/
walk 1 min
off
10km/6mi
steady run
6km/4mi
steady run
off
off
3km/2mi
steady easy run
FINALE!
21 km
RACE DAY!

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