Half Marathon Program – Week 3

Now to notch things up slightly.

People wonder about the intervals and tempo runs – what is the purpose?

Simply put if you get used to running at a faster pace & effort, then you can sustain an easier, aerobic pace for longer. Faster pace runs also help boost fitness.

 

 

Something to bear in mind this week, because it is particularly warm, your HR will be elevated even before you start a run.

I’ll let you in on a secret! This is one reason why people struggle so hard with running in heart. They get used to running at 6 minute per km for every run, that is their pace and no variance. The day gets warm or they go abroad and run the same pace in 28 degrees and they melt down. Easily 10-20 beats per minute above what they are used to running. That will not end well!

If you get used to listening to your body and your pace and effort will always match the environment in which you are running. Also stay on top of thirst. You don’t need to be running with gallons of water.

All of these sessions are easily run ‘dry’ even the long run. Again you are working at a set effort, not pace, so you should be ok. Dry to thirst though.

So, Week 3, assuming that your running week starts on Tuesday and finishes on Sunday the workouts are as follows.

Monday / Tuesday: 60 mins Medium or Steady run broken down as:

  • 10 mins Warmup in Zone 1 to 2
  • 20 mins steady in Zone 2
  • 25 mins steady in Zone 3/4
  • 5 mins cool down

Wednesday: 45 mins Tempo run broken down as:

  • 15 mins Warmup in Zone 1 to 2
  • 12 mins steady in Zone 3
  • 13 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: 60 mins Easy ‘Recovery’ run broken down as:

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

20 mins Morning Session of Strength & Conditioning for Runners.

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: 80 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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