Half Marathon program Week 1

So you’ve been running away, no real structure, just getting out and running. Doing the odd 5k and venturing to 10km when the mood takes you, but in general you enjoy running and are out and about a few days per week (weather dependent) for 40 mins to an hour.

Well that’s all about to change!! Starting now…

First up some discipline.

We’re going to give you a training program for FREE which if you follow along will deliver you a half marathon result that you’ll remember.

There will be a few things that will be new to you. Terms like Tempo, Threshold, Intervals, Fartlek even Heart Rate monitor may be new to you; but these will be explained along the way and there will be reference back to our Coaches Corner and Training FAQ’s for more detailed information.

By discipline I mean you have to hold back, forget the way you used to train and allow yourself to trust this program.

So, Week 1, assuming that your running week starts on Tuesday and finishes on Sunday the workouts are:

Tuesday: 55 mins Medium or Steady run broken down as:

  • 10 mins Warmup in Zone 1 to 2
  • 20 mins steady in Zone 2
  • 20 mins steady in Zone 3
  • 5 mins cool down

Wednesday: 40 mins Tempo run broken down as:

  • 15 mins Warmup in Zone 1 to 2
  • 10 mins steady in Zone 3
  • 10 mins steady in Zone 4
  • 5 mins cool down

Thursday: Core, Stabiliy & Dynamic Stretching

  • Morning Session of core work – squats, planks, push-ups, lunges
  • Evening Session of stretching – Yoga class or download a yoga / pilates app

Friday: 55 mins Easy ‘Recovery’ run broken down as:

  • 10 mins Warmup in Zone 1 to 2
  • 40 mins steady in Zone 2
  • 5 mins cool down

Saturday: 35mins Interval running – Speed Work; Short & Sharp

  • 16 mins warmup Zone 1-3 (build over the duration)
  • 5 mins ‘on’ effort in Zone 4/5
  • 2 mins ‘off’ recovery in Zone 3 (breathing comes back)
  • 5 mins ‘on’ effort in Zone 4/5
  • 2 mins ‘off’ recovery in Zone 3 (breathing comes back)
  • Yes, that’s a repeat not a mistype, do it twice!!!
  • 5 mins cool down

Sunday: 75 mins aerobic long run

  • Zone 2 all the way. A little in or out on effort is fine. This is conversational pace, time on your feet.

All of our running is for time not pace or distance.

By all means use GPS, phone apps, trackers etc to record your distance and maps but all you need for this program is a simple stopwatch on your wrist and a pen to write each session on the back of your hand.

Guidance to Zone information is here.

Any questions pop them in the comments below. Good luck!! 🙂

#GottaRun

 

 

 

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