First Week of the Eleven Weeks Half Marathon Training Plan

First Week of the Eleven Weeks Half Marathon Training Plan

In the first week, we will focus on adjusting the body to the whole training plan. Note: We have the beginner’s workout and the amateur’s workout. Every beginner must aim at finishing the race that will be a great achievement, but the amateurs set their eyes on the prize at stake. First week of the eleven weeks half marathon training plan.

11 Weeks Half Marathon Training Plan.

Week 1

(Week 1 of 11 Weeks) 12th July – 17th July

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Beginner

MONDAY: morning <5km easy>, evening <45min moderate >

TUESDAY: morning <30min easy, 5*100m hill reps>, evening. <rest>

WEDNESDAY: morning <50min steady easy>, evening. <20min/strength/rest/gym if available>

THURSDAY: morning <rest>, evening, speed <10*400m/400m>

FRIDAY: morning <30min moderate>, evening. <5km easy>

SATURDAY: morning <10km easy>

SUNDAY: rest day

All speed work must start with a 15min warm-up and 10min cool down

Write us for any further explanation but you do any work out here at your own risk.

A journey of 1000 miles begins with just a step. Good luck.

(Amateur)

MONDAY: morning <10km easy>, evening <60min moderate >

TUESDAY: morning <50min easy, 5*100m hill reps>, evening. <12km easy>

WEDNESDAY: morning <90min steady easy>, evening. <10km/strength/rest/gym if available>

THURSDAY: morning speed <20*400m/400m>, evening, <10km recovery>

FRIDAY: morning <60min moderate >, evening. <8km easy>

SATURDAY: morning <15km easy>

SUNDAY: rest day

All speed work must start with a 3km warm-up and 2km cool down

Write us for any explanation but you do any work out here at your own risk. Good luck

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NOTE: IF YOU ARE A SATURDAY ADVENTIST AND YOU DON’T WORK ON SATURDAYS, YOU CAN REST ON THE SATURDAY AND TRAIN ON SUNDAY.

Easy run: This is a type of running that is slow and athletes can have a conversation. The pace may differ according to your standard but averagely 4:30 – 5:00 per km.

Moderate run: The moderate run helps you to keep a certain pace. For example, you can run 4:20/km and the pace must be maintained throughout. The moderate run is a tempo-like type of training but the tempo runs are used to determine your race-day pace so there is a slight difference.

Steady easy: this type of running is between easy and steady. You will take an easy pace but you need to maintain it. This pace helps you to read your composure, stride and see how you can hold on certain pace for a longer time.

Strength training: this is very important when preparing for your half marathon. Strength training helps you to strengthen your core and sometimes prevents further injuries. There is a vast difference between weight lighter training and strength training for athletes (runners).

NOTE: Please don’t just go to the gym and lift up any weight. If you don’t have any idea about the kind of strength training you will do, just leave us a message.

Speed: The speed work helps the athlete to use less energy during race day. Don’t start your speed work very fast but pick up the pace gradually. Most speed works are done on a flat surface especially on the track. The speed work is also important as the long runs.

By Sekyere Richard

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