TRAINING FOR HALF MARATHON

 

This programme is designed for an inexperienced runner who has already completed 6 - 8 weeks of a mixture of walking and running.
The training pattern is a regular 4 days of exercise. This pattern has been found to be successful as it fits into a person's life and daily schedules.
The programme is designed to lead you into a race and can also be used as a lifelong habit of running for health and enjoyment.

7 DAY PATTERN

Day                             Training

 

LONG RUN

This is the most important run. The distance is very gradually increased until it reaches 11 -12 miles.
The pace should be steady (conversational pace) at an effort of 6/10 initially.

RECOVERY RUN

This run is designed to recover from your long run with an effort of 3/10.
Length of time should be 20 - 40 minutes depending on how far you are into your schedule.

TEMPO RUN

Hard but controlled pace, roughly 8/10 effort. Distance depends on your schedule but should start at 5 minutes and build up to 30 minutes maximum.
Eventually you can run measured 1 mile units at tempo pace, broken up by 3 or 4 minutes of jogging (Repeat 3 to 4 times).

SPEED TRAINING

Speed work is the chance to push yourself over short distances, this will help you to run strongly. (Remember this is not sprinting)
Optimum distances are 200 and 400 metres e.g 6 x 400 metres.
400 metres hard and then 400 metres light jogging.

 

 

HILL TRAINING

This basically involves keeping pace roughly consistent but varying intensity by changing the gradient up which you are running.

PRE RACE TRAINING

Your last long run should be done two weeks before the race.
Your other training sessions should be halved during the penultimate week and reduced to jogging during the final week.

 

GOOD LUCK

 

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