Suggested get you round training programmes:
Half Marathon Programme: Part 1
17 week Half Marathon Training Programme
Day |
17 weeks to go |
16 weeks to go |
15 weeks to go |
14 weeks to go |
One |
Rest |
Rest |
Rest |
Rest |
Two |
20 min run - at a slow pace 10 mins stretching |
25 min run - run 10mins slow, 5mins at a steady pace , 10 mins slow @ finish of run 5 x 80 mts strides & 10 mins stretching |
30 min run - run 10mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching |
25 min run - run 10mins slow, 5min steady, 10 mins slow @ finish of run 5 x 80 mts strides |
Three |
Rest |
Rest |
Rest |
Rest |
Four |
25 min run - @ slow pace |
30 min run - run 10mins slow, 10 min steady, 10 mins slow @ finish of run 5 x 80 mts strides |
30 mins very slow run with 10 min stretching @ end |
30 min run - run 10mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast /slow alternatively ,cd 10 mins slow 10 mins stretching |
Five |
Cross Training |
Cross Training |
Cross Training |
Cross Training |
Six |
Rest |
Rest |
Rest |
Rest |
Seven |
35 mins slow run with 10 min stretching @ end |
40 mins slow run with 10 min stretching @ end |
40 min run - run 15 mins slow, 10 min steady, 15 mins slow @ finish of run 5 x 80 mts strides |
45 mins slow run with 10 min stretching @ end |
Weekly Mins |
1hr 20 mins |
1hr 35mins |
1hr 40mins |
1hr 40mins |
Full Marathon Programme: Part 1
17 week Full Marathon Training Programme
|
17 weeks to go |
16 weeks to go |
15 weeks to go |
14 weeks to go |
Day |
|
|
|
|
One |
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Two |
20 min run - at a slow pace 10 mins stretching |
25 min run - run 10mins slow, 5mins at a steady pace , 10 mins slow @ finish of run 5 x 80 mts strides & 10 mins stretching |
30 min run - run 10mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching |
30 min run - run 10mins slow, 10min steady, 10 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
Three |
Rest |
Rest |
Rest |
Rest |
Four |
25 min run @ SLOW PACE - with 10 mins stretching @ end of run
|
30 min run - run 10mins slow, 10 min steady, 10 mins slow @ finish of run 5 x 80 mts strides |
30 mins very slow run with 10 min stretching @ end |
40 min run - run 15 mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast /slow alternatively ,cool down 15 mins slow 10 mins stretching
|
Five |
Cross Training (gym) or rest
|
Cross Training(gym) |
Cross Training(gym) |
Cross Training(gym) |
Six |
Rest |
Rest |
Rest |
20 min run very slow with 10 min stretching @ end
|
Seven |
35 mins slow run with 10 min stretching @ end - run on soft surface
|
40 mins slow run with 10 min stretching @ end - run on soft surface
|
40 min run - run 15 mins slow, 10 min steady, 15 mins slow @ finish of run 5 x 80 mts strides |
50 mins slow run with 10 min stretching @ end
|
Weekly Mins |
1hr 20 mins |
1hr 35mins |
1hr 50mins
|
2hr 20mins
|
Half Marathon Programme: Part 2
|
13 weeks to go |
12 weeks to go |
11 weeks to go |
10 weeks to go |
Day |
|
|
|
|
One |
Rest |
Rest |
Rest |
Rest |
Two |
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
35 min run - run 10mins slow, 15mins at a steady pace , 10 mins slow @ finish of run 5 x 80 mts strides & 10 mins stretching
|
40 min run - run 10mins slow, 5x2mins at a good pace ,with 5x2 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 10mins slow, 20min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
Three |
Rest
|
Rest
|
Rest
|
Rest
|
Four |
35 min run - @ steady pace
|
40 min run - run 10mins slow, 20 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 20 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
Five |
Cross Training
|
Cross Training
|
Cross Training
|
Cross Training
|
Six |
Rest
|
Rest
|
Rest
|
Rest
|
Seven |
1hr mins slow run with 10 min stretching @ end
|
1hr 10 mins slow run with 10 min stretching @ end
|
1hr 20 mins slow run with 10 min stretching @ end
|
1hr 30 mins slow run with 10 min stretching @ end
|
Weekly Mins |
2hr 05 mins
|
2hr 25mins
|
2hr 40mins
|
2hr 50mins
|
Full Marathon Programme: Part 2
|
13 weeks to go |
12 weeks to go |
11 weeks to go |
10 weeks to go |
Day |
|
|
|
|
One |
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Two |
30 min run - run 10mins slow, 10min steady, 10 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
35 min run - run 10mins slow, 15mins at a steady pace , 10 mins slow @ finish of run 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
50 min run - run 15mins slow, 20min steady, 15 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
Three |
Rest
|
30 min very slow run
|
40 min run - run very slow
|
50 min run - run very slow
|
Four |
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 15 mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast /slow alternatively ,cool down 15 mins slow 10 mins stretching
|
Five |
Cross Training (gym) or rest
|
Cross Training (gym)
|
Cross Training (gym)
|
Cross Training (gym)
|
Six |
Rest
|
Rest
|
Rest
|
Rest or 30 min run very slow with 10 min stretching @ end
|
Seven |
60 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 10 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 20 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 30 mins slow run with 10 min stretching @ end - run on soft surface
|
Weekly Mins |
2hr 10 mins
|
2hr 55mins
|
3hr 20mins
|
3hr 50mins
|
Half Marathon Programme: Part 3
|
9 weeks to go |
8 weeks to go |
7 weeks to go |
6 weeks to go |
5 weeks to go |
Day |
|
|
|
|
|
One |
Rest
|
Rest
|
Rest
|
Rest
|
Rest
|
Two |
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
35 min run - run 10mins slow, 15mins at a steady pace , 10 mins slow @ finish of run 5 x 80 mts strides & 10 mins stretching
|
40 min run - run 10mins slow, 5x2mins at a good pace ,with 5x2 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 10mins slow, 20min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 20min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
Three |
Rest
|
Rest
|
Rest
|
Rest
|
Rest
|
Four |
35 min run - @ steady pace
|
40 min run - run 10mins slow, 20 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 20 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
Five |
Cross Training
|
Cross Training
|
Cross Training
|
Cross Training
|
Cross Training
|
Six |
Rest
|
30 min easy run
|
30 min easy run
|
30 min easy run
|
30 min easy run
|
Seven |
1hr 35 mins slow run with 10 min stretching @ end
|
1hr 40 mins slow run with 10 min stretching @ end
|
1hr 45 mins slow run with 10 min stretching @ end
|
1hr 45 mins slow run with 10 min stretching @ end
|
1hr 45 mins slow run with 10 min stretching @ end
|
Weekly Mins |
2hr 50 mins
|
3hr 25mins
|
3hr 35mins
|
3hr 35mins
|
3hr 35mins
|
Full Marathon Programme: Part 3
|
9 weeks to go |
8 weeks to go |
7 weeks to go |
6 weeks to go |
5 weeks to go |
Day |
|
|
|
|
|
One |
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Two |
40 min run - run 10mins slow, 20min steady, 10 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
45 min run - run 15mins slow, 15mins at a steady pace , 15 mins slow @ finish of run 10 mins stretching
|
50 min run - run 15mins slow, 25 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
50 min run - run 15mins slow, 20min steady, 15 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
50 min run - run 15mins slow, 25 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
Three |
Rest
|
30 min very slow run
|
40 min run - run very slow
|
50 min run - run very slow
|
40 min run - run very slow
|
Four |
50 min run - run 15mins slow, 15 min steady, 20 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 15 mins slow, 5x1mins at a good pace ,with 5x1 min @ slow pace , run fast /slow alternatively ,cool down 15 mins slow 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
Five |
Cross Training (gym) or rest
|
Cross Training (gym)
|
Cross Training (gym)
|
Cross Training (gym)
|
Cross Training (gym)
|
Six |
Rest or 30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
Seven |
1 hr 40 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 50 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 50 mins slow run with 10 min stretching @ end - run on soft surface
|
2hrs mins slow run with 10 min stretching @ end - run on soft surface
|
2hr 15 mins slow run with 10 min stretching @ end - run on soft surface
|
Weekly Mins |
3hr 40 mins
|
4hr 15mins
|
4hr 30mins
|
4hr 50mins
|
5hrs 5mins
|
Half Marathon Programme: Part 4
|
4 weeks to go |
3 weeks to go |
2 weeks to go |
1 weeks to go |
Day |
|
|
|
|
One |
Cross Training (gym or swim) |
Rest
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Two |
45 min run - run 15mins slow, 15mins at a steady pace , 15 mins slow @ finish of run 10 mins stretching
|
45 min run - run 15mins slow, 15mins at a steady pace , 15 mins slow @ finish of run 10 mins stretching
|
35 min run - run 15mins slow, 10 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
Three |
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Rest
|
Rest
|
Four |
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
30 min run - run 15 mins slow, 5 mins steady 10 mins slow 10 mins stretching
|
Five |
Cross Training (gym)
|
Cross Training (gym)
|
Cross Training (gym)
|
Rest
|
Six |
30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
20 min run very slow with 10 min stretching @ end
|
Rest or 20 min run very slow with 10 min stretching @ end
|
Seven |
1hr 40 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 10 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr mins slow run with 10 min stretching @ end - run on soft surface
|
Race Day Good Luck!!
|
Weekly Mins |
3hr 35m
|
3hr 5m
|
2h 35min
|
1hr 20mins
|
Full Marathon Programme: Part 4
|
4 weeks to go |
3 weeks to go |
2 weeks to go |
1 weeks to go |
Day |
|
|
|
|
One |
Cross Training (gym or swim)
|
Rest
|
Cross Training (gym or swim)
|
Cross Training (gym or swim)
|
Two |
40 min run - run 10mins slow, 20min steady, 10 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
45 min run - run 15mins slow, 15mins at a steady pace , 15 mins slow @ finish of run 10 mins stretching
|
45 min run - run 15mins slow, 20 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
30 min run - run 10mins slow, 10min steady, 10 mins slow @ finish of run 5 x 80 mts strides - run on soft surface
|
Three |
Rest
|
Cross Training (gym or swim)
|
Rest
|
Rest
|
Four |
50 min run - run 15mins slow, 15 min steady, 20 mins slow @ finish of run 5 x 80 mts strides
|
40 min run - run 10mins slow, 10x1mins at a good pace ,with 10x1 min @ slow pace as recovery , run fast slow alternatively ,cool down 10 mins slow 10 mins stretching
|
40 min run - run 15mins slow, 15 min steady, 10 mins slow @ finish of run 5 x 80 mts strides
|
30 min run - run 15 mins slow, 5 mins steady 10 mins slow 10 mins stretching
|
Five |
Cross Training (gym) or rest
|
Cross Training (gym)
|
Cross Training (gym)
|
Rest
|
Six |
Rest or 30 min run very slow with 10 min stretching @ end
|
30 min run very slow with 10 min stretching @ end
|
20 min run very slow with 10 min stretching @ end
|
Rest or 20 min run very slow with 10 min stretching @ end
|
Seven |
2 hr 30 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 45 mins slow run with 10 min stretching @ end - run on soft surface
|
1hr 30 mins slow run with 10 min stretching @ end - run on soft surface
|
Race Day Good Luck!!
|
Weekly Mins |
4hr 30mins
|
3hr 40mins
|
3hrs 15mins
|
1hr 20mins
|
|
