Training

Training Program

The half marathon training program

The important thing in this programme is to build up your endurance. The pattern is to keep most of the runs to 20 or 30 minutes, which can easily be fitted into the day, but to do one long run a week. This run gradually increases in distance over the weeks.

The training volume levels out at about 22 miles a week, spread over four runs. On two of those days you should be running easily, recovering from the harder sessions. Don't make the mistake of thinking that more training is automatically better for you; unless your body is given a long time to adjust, putting in too much training is more likely to lead to overtiredness and injury.

I recommend that you enter some races after a few weeks, especially if you haven't raced before. Run in a 10K as if you were doing the first half of a half-marathon, without putting pressure on yourself.

By the later stages of the schedule, you should know how your body is coping with the training load. If 22 miles a week is hard work, try cutting down Week 9 to 15 miles, but otherwise you can continue at the regular volume until the last week.

In the final week we start tapering; by reducing the amount of running, you will be building up extra energy stores in your leg muscles, so that you should really feel like racing by the time the big day comes.

In this schedule, you can arrange the days as you like, though try to have a rest after a hard day. A typical pattern would be Tuesday, Thursday, Saturday and Sunday, with the longest run on the Sunday

 

 
Day 1
Day 2
Day 3
Day 4
Week 1
4M Slow
3M Slow
4M
3M, timed
Week 2
3M easy
3M, with a few 50m bursts
3M easy
5-6M slow
Week 3
4M easy
4M, with a few 100m bursts
3M, timed, plus 1M jog
7-8M slow ( or 1 hour)
Week 4
4M easy
4M, inc several 30-sec bursts
4M
8M slow (0r 1 hour)
Week 5
4M or 35mins easy, off road if possable
4-5M of fast-and slow, with bursts uo the hills (but not down them)
4M or 35 mins easy, off-road if possible
9-10M steady, or 10k race
Week 6
3-4M easy on soft ground
1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery
4M easy on grass
9-10m slow
Week 7
3-4M easy, off-road if possible
3M, inc a few short bursts
3M on grass
warm up, then 10k race, then 10 mins walking or jogging
Week 8
4-5M easy, off-road
1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery between
4M on grass, inc several short bursts
11-12M, as slow as you like
Week 9
3-4M easy, on soft groung
1M jog, then 2x5 mins fast, with 5-min slow jog recovery between
4M easy on grass
9-10M slow
Week 10
3M easy, off road
1M jog, then 1M at race speed, then 1M jog
2M jog
Race day

Half-Marathon Race Preparation

Although nothing like as taxing as a full marathon, the 21K distance does need to be treated with respect, particularly if the weather is hot. You should finish your breakfast three hours before the start, but there is nothing wrong with drinking tea, coffee, water or squash up to an hour before the start, and if it is really hot, I suggest drinking half a pint of water five minutes before the start. Don't drink half an hour before the start, or you'll be bursting for a pee while waiting for the gun!If you're aiming to run fast, you should go through a gentle warm-up routine during the 20 minutes leading up to the start jogging, stretching and striding. If you're doing an event with a large field, you'll probably find yourself running very fast in the first mile, so try to keep warm and loose during the final few minutes when you are wedged in the crowd.

2010 14 week get you round Newry Marathon programme

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Rest
5 miles easy
10 miles steady
10 miles easy

Cross-train 1 hour

6 miles steady
Half-marathon (13) mile easy
Week 2
Rest
8 miles
8 miles, 4 at race pace
Rest
Cross-train 1 hour
7 miles steady pace
12 miles easy
Week 3
Rest
8 miles steady pace
Rest
6 miles including hills
Cross-train 1 hour
6 miles fast
18 miles easy
Week 4
Rest
8 miles steady
Rest
5 miles
Cross-train 1 hour
6 miles steady
20 miles easy & steady
Week 5
Rest
8 miles steady
8 miles including hills
Rest
Cross-train 1 hour
7 miles easy
16 miles steady
Week 6
Rest
10 miles
Rest
8 miles, 4 at race pace
Cross-train 1 hour
7 miles v easy

Half-marathon at race pace

Week 7
Rest
6 miles fast
Rest
9 miles easy
Cross-train 1 hour
7 miles steady
18 miles 13 easy with 5 miles fast
Week 8
Rest
10 miles steady
6 miles including hills
Rest
Cross-train 1 hour
7 miles steady
20 miles easy
Week 9
Rest
8 miles easy
8 miles, 4 at 5k race pace
Rest
Cross-train 1 hour
7 miles easy
22 miles 11 mile easy and 11 mile steady
Week 10
Rest
6 miles including 1 min fast x 1min easy 10 times
Rest
8 miles steady
Cross-train 1 hour
6 miles v slow
24 mile slow
Week 11
Rest
8 miles
6 miles including 1 min fast 1 min easy
Rest
Cross-train 1 hour
5 miles including stride-outs
20 mile 5 easy 15 mile steady
Week 12
Rest
6 miles including 1 min fast 1 min easy
Rest
8 miles easy
Cross-train 1 hour
7 miles steady
14 miles steady
Week 13
Rest
8 miles easy
6 miles fast
Rest
Cross-train 1 hour
6 miles steady
8 miles 4 steady 4 fast
Week 14
Rest
4 miles easy
4 miles steady
rest
rest
3 miles including stride-out
RACE DAY

Countdown to the Marathon

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