The Half Marathon Plan
Each week you will build up your distance, pace and your body strength in your cross training sessions.
I have outlined a six week program with what is required in each week in a lead up to the event. As everyone has different workloads and commitments; be it family or work locations please adjust the table below to fit each session and rest day in.
Session types:
Easy run: jog/run at a pace that you feel puffy but comfortable
Efforts: run hard for that time and then ease off for recovery. Then repeat again (aim for same distance covered)
Hills: obvious – run up hills as best you can.
Race pace: run at a pace that you intend to do on your race day. Work out your time and convert back to minutes per KM..eg: Half marathon run to be completed in 1:45minutes = 5 minutes per km (around about), if you want to achieve your first half marathon within this time aim to run one km in 6 minutes or under. For your first half marathon I think you should expect a time around 2 hours to be fair to yourself, so therefore you will lengthen your 1km pace to 5.30/5.45minutes per km
Cross train: training session can be cycling, swimming, HIIT etc
Strength: weight training
Stretch: Yoga class or a variety of stretches for at least 15-20 mins
WK | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1 | Easy run 6km | Rest day | Efforts: 5 mins warm up 5×1 min,2×3 mins
5 mins cool down |
Easy run 6km | Strength | Easy run 8km
stretch |
Rest day |
2 | Easy run 8km | Strength | Rest Day | Hills:5mins warm up
20 mins on 5 mins cool down |
Cross train | Easy run 10km
Stretches |
Rest day |
3 | Efforts:5 mins warm up
10x1min, 3x3mins 5 mins cool down |
Cross train | Easy Run 8km | Rest day | Hills:5 mins warm up
30 mins on 10 mins cool down |
Easy run 14km | Rest day
Stretches |
4 | Easy run 10km | Rest day | Race pace for 25mins, then easy 35 minutes | Strength | Cross train | Easy run 18km | Rest Day
Stretches |
5 | Efforts:5 min warm up
10x1min efforts, 5x3mins 5 mins cool down |
Cross train | Easy run 10km | Rest day | Strength | Race pace for 30mins, then easy 45mins | Rest Day
stretches |
6 | Hills:5 mins warm up
25 mins on 15mins easy & cool down |
Strength
Light session |
Easy run 14km | Walk or Yoga | Easy 5km | Rest day
Stretch/walk |
RACE DAY |