The Half Marathon Time Coaching plan
Right here’s our half marathon coaching plan for time, not distance. We’ve break up this plan into three elements, every of which has a unique focus. We’ve additionally performed away with distances and focussed on time on ft as an alternative.
This plan is designed to arrange your physique and thoughts for the half marathon, but it surely goals to do this with out including an excessive amount of strain. It’s a versatile plan so it received’t let you know which days to run on. That’s as much as you. Simply attempt to house your runs out inside your week so that you don’t do greater than two runs on consecutive days.
The selection of a fourth run or cross coaching, and which strength workout you do, can also be as much as you however do be sure to have at the least one relaxation day every week. Attempt to additionally make sure that you do some stretching for running recovery. All of your runs ought to be performed at a cushty tempo and we encourage you to run/stroll as a lot as you’d like.
Weeks 1-4: Constructing a routine
The primary 4 weeks of coaching are all about establishing your routine and discovering out what works for you. Should you’ve had a interval away from working or have been discovering it troublesome to get out just lately, that is significantly essential.
Week 1
Run 1: 20 minutes
Run 2: 30 minutes
Run 3: 30 minutes
Cross-train: 30 minutes
Power: 20 minutes
Week 2
Run 1: 20 minutes
Run 2: 30 minutes
Run 3: 40 minutes
Cross-train: 30 minutes
Power: 20 minutes
Week 3
Run 1: 25 minutes
Run 2: 30 minutes
Run 3: 50 minutes
Cross-train: 30 minutes
Power: 20 minutes
Week 4
Run 1: 30 minutes
Run 2: 30 minutes
Run 3: 60 minutes
Cross-train: 30 minutes
Power: 30 minutes
Weeks 5-8: Strive one thing new
Hopefully you’re again within the swing of issues, so now your problem is to strive one thing new every week for these 4 weeks. It might be a brand new route, a brand new time of day to run or assembly up with a gaggle that’s new to you. This can hold you motivated, and provide completely different challenges in your physique.
Week 5
Run 1: 30 minutes
Run 2: 35 minutes
Run 3: 60 minutes
Cross-train: 30 minutes
Power: 30 minutes
Week 6
Run 1: 30 minutes
Run 2: 40 minutes
Run 3: 1 hour 10 minutes
Cross-train: 30 minutes
Power: 40 minutes
Week 7
Run 1: 30 minutes
Run 2: 45 minutes
Run 3: 1 hour 20 minutes
Cross-train: 30 minutes
Power: 40 minutes
Week 8
Run 1: 30 minutes
Run 2: 50 minutes
Run 3: 1 hour 30 minutes
Cross-train: 30 minutes
Power: 45 minutes
Weeks 9-12: Race day prep
Your lengthy runs will proceed to construct, after which taper off in the direction of race day. Use these lengthy runs as gown rehearsals for race day: begin your run similtaneously your race will begin, trial your gasoline, take a look at your equipment. Should you like working with music, it’s additionally time to begin constructing your race day playlist.
Week 9
Run 1: 30 minutes
Run 2: 60 minutes
Run 3: 1 hours 30 minutes
Cross-train: 30 minutes
Power: 45 minutes
Week 10
Run 1: 30 minutes
Run 2: 60 minutes
Run 3: 1 hour 45 minutes
Cross-train: 30 minutes
Power: 30 minutes
Week 11
Run 1: 20 minutes
Run 2: 45 minutes
Run 3: 60 minutes
Cross-train: 20 minutes
Power: 30 minutes
Week 12
Run 1: 20 minutes
Run 2: 20 minutes
Race day!
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