Half Marathon Program – Week 2

 

Week 1 over and done with? Hope that everything went well for everyone. I didn’t hear too many complaints so either you are more able that you think you are or the sessions aren’t tough enough?

If you are only catching up Week 1 sessions are here, but please don’t try to catch up, just work away at the week behind for now.

The beauty of Heart Rate training is how one overall program can be tailored to work for a group. As long as we all complete the same sessions at the same rate of effort the benefits will be astonishing.

Where a lot of groups make a mistake is having the group run at the fast runners pace – unfit runners blow up and get disheartened as they are not getting the chance to get fit; groups running at the slower runners pace mean the fitter runners are not getting a fair crack at the whip either.

This program works for everyone!

And it’s 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.

So, Week 2, assuming that your running week starts on Tuesday and finishes on Sunday the workouts are as follows. We’ve stepped back on the runs as we are introducing extra Strength & Conditioning exercises too.

Tuesday: 45 mins Medium or Steady run broken down as:

  • 10 mins Warmup in Zone 1 to 2
  • 15 mins steady in Zone 2
  • 15 mins steady in Zone 3/4
  • 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
  • Evening Session of stretching – Yoga class or download a yoga / pilates app

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: 45 mins Easy ‘Recovery’ run broken down as:

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

20 mins Morning Session of Strength & Conditioning for Runners.

Saturday: 30mins Interval running – Speed Work; Short & Sharp

  • 13 mins warmup Zone 1-3 (build over the duration)
  • 4 mins ‘on’ effort in Zone 4/5
  • 2 mins ‘off’ recovery in Zone 3 (breathing comes back)
  • 4 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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