Half Marathon Program – Week 4

 

How are you finding the heat this week?

Remember what I said last week about the effort and HR? the heat has an effect and you need to learn to recognise and manage the relative effort you are running at.

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. Drink to thirst though.

So, Week 4 and onwards, assuming that your running week starts on Tuesday and finishes on Sunday the workouts are as follows. This is almost identical to last week but stretches the long run at the end of the week.

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

  • 10 mins Warmup in Zone 1 to 2
  • 50 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: 85 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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