SUB1h45-HALF-MARATHON-PLAN

Prévia do material em texto

MON TUE WED THU FRI SAT SUN TOTAL NOTES
WEEK 1 Rest day 6km 8km Rest 6km Rest
10km 
Easy
(~6min/km)
30km
This first week is to get you into the 
structure of the program. If it feels too 
easy, or hard, don't be tempted to adjust 
it too much yet
WEEK 2 Rest day 6km
8km 
build pace 
to near 
5min/km
Rest
6km
8 x 30sec hill 
hard
(jog down rec)
Rest 12km 
Easy 32km Remember to keep you long run easy, 
probably around 6min/km
WEEK 3 Rest day 6km
8km
2 x 10min at
5min/km
(5min)
Rest
6km
12 x 30secs 
hard
(1min rec)
Rest 12km 
Easy 32km
By now you should be into the routine 
and starting to feel good. This week is 
also your first feel of the goal race pace.
WEEK 4 Rest day 6km
10km
5 x 1km at 
4:50min/km
(90sec)
Rest
6km
10 x 30sec hill 
hard
(jog down rec)
Rest 14km 
Easy 36km
You'll now notice a significant difference 
between hard and easy days, with Wed, 
Fri and Sun your bigger days.
WEEK 5 Rest day 6km
8km
10min w/up
30min at 5:00/km
Rest
8km
12 x 30secs 
hard 
(1min rec)
Rest 14km 
Easy 36km This week has your first tempo run. An 
excellent way to build fitness. 
WEEK 6 Rest day 6km
8km
5 x 3min at
4m40/km
(90sec)
Rest
6km
10 x 30sec hill 
hard
(jog down rec)
6km 15km
Easy 41km
This week we add above-race-pace 
work, which hurts but will help get you 
comfortable at race pace.
WEEK 7 Rest day 6km
10km
10min easy
30min build pace 
to 4:45/km
10min easy
Rest
6km
12 x 30secs 
(1min rec)
8km 15km 
Easy 45km
This is one of your biggest weeks, so 
stay on top of sleep and nutrition. 
Remember to keep your long run easy! 
WEEK 8 Rest day 5km 10km 
5 x 1km at 
4:45/km
Rest
8km
10 x 30sec hill 
hard
(jog down rec)
Rest 12km
Easy 35km An easier week to help you recover and 
absorb the work you have done so far.
WEEK 9 Rest day 5km
10km
3km 5:20/km
3km 5:00/km
3km 4:50/km
Rest
8km
6 x 2min at 
4:50/km 
(90sec rec)
5km
Easy
15-17km 
Easy 45km
These two weeks will leave you tired. 
Do your best to get through it with a 
focus on good nutrtion and hydration in 
your day.
WEEK 10 Rest day 5km
10km
10 x 1min fast
(1min rec) Rest
9km
6 x 1km at 
4:50/km 
(90sec rec)
6km 
Easy
16-18km 
Easy
(no faster than 
5:45/km)
48km
This is your biggest week, hitting your 
maximum mileage with some hard 
sessions in there too. Look after yourself 
- early to bed! 
WEEK 11 Rest day 5km
10km
10min easy
30min build pace 
to 4:50/km
10min easy
Rest
9km
10min w/up
2 x 15min RP
(3min jog)
5min loosen
Rest 12km
Easy 35km
Time to ease up mileage now but 
sessions are still hard. Get them done 
well, and rest well in between.
WEEK 12 Rest day
6km
10 x 1min fast
(1min jog)
Rest
6km
with
1km at RP
Rest
4km
with
5 x 30sec faster
Race day 16km+
21.1km
Taper time! The work is done so it is 
now all about getting to race day fresh 
and ready. Stay off your feet before race 
day, pace yourself well and most 
important: ENJOY!