Half Marathon ‘Complete in 1:40’ Training Program
Week
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
1
|
OFF
|
OFF
|
3
Tempo
|
3
Steady Run
|
OFF
|
3 Steady Run
|
7 Long Run
|
2
|
OFF
|
4
Tempo
|
3
Tempo
|
3
Steady Run
|
OFF
|
3 Steady Run
|
7 Long Run
|
3
|
OFF
|
4
Tempo
|
3
Tempo
|
4
Steady Run
|
OFF
|
3 Steady Run
|
7 Long Run
|
4
|
OFF
|
3
Tempo
|
4
Tempo
|
3
Steady Run
|
OFF
|
4 Steady Run
|
9 Long Run
|
5
|
OFF
|
4
Tempo
|
4
Tempo
|
3
Steady Run
|
OFF
|
3 Steady Run
|
9 Long Run
|
6
|
OFF
|
5
Tempo
|
3
Tempo
|
4
Steady Run
|
OFF
|
3 Steady Run
|
10 Long Run
|
7
|
OFF
|
4
Tempo
|
3
Hills
|
5
Steady Run
|
OFF
|
3 Steady Run
|
10 Long Run
|
8
|
OFF
|
4
Tempo
|
4
Hills
|
5
Steady Run
|
OFF
|
4 Steady Run
|
12 Long Run
|
9
|
OFF
|
4
Tempo
|
5
Hills
|
6
Steady Run
|
OFF
|
4 Steady Run
|
14 Long Run
|
10
|
OFF
|
4
Tempo
|
6
Hills
|
6
Steady Run
|
OFF
|
5 Steady Run
|
16 Long Run
|
11
|
OFF
|
5
Tempo
|
7
Hills
|
7
Steady Run
|
OFF
|
5 Steady Run
|
16 Long Run
|
12
|
OFF
|
5
Tempo
|
8
Hills
|
7
Steady Run
|
OFF
|
6 Steady Run
|
12 Long Run
|
13
|
OFF
|
5
Tempo
|
9
Hills
|
8
Steady Run
|
OFF
|
6 Steady Run
|
18 Long Run
|
14
|
OFF
|
6
Tempo
|
2x1.6
Speed
|
8
Steady Run
|
OFF
|
6 Steady Run
|
18 Long Run
|
15
|
OFF
|
6
Tempo
|
3x1.6
Speed
|
8
Steady Run
|
OFF
|
6 Steady Run
|
20 Long Run
|
16
|
OFF
|
6
Tempo
|
4x1.6
Speed
|
8
Steady Run
|
OFF
|
6 RP
|
6 Long Run
|
17
|
OFF
|
10
RP
|
6
RP
|
OFF
|
OFF
|
3 Steady Run
|
RACE DAY!
|
Tempo
– 4:30 min/km
Fartlek
– 5:00
Steady
Run – 5:30
Hill
– 400 m distance, 6% incline. Should
include 1k slow run to warm up / 1km cool down
Long
Run – slowest run of the week. Pace
between 5:15 and 5:45
Race
Pace – 4:44
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