Week 11 of the Eleven Weeks Half Marathon Training Plan

Week 11 of the Eleven Weeks Half Marathon Training Plan

11 weeks Half Marathon Training Plan

(Week 11 0f 11 Weeks) 20th September – 25th September Marathon Training Plan

We are almost there now. The 1000 miles we started are now coming to an end. The last week before your competition will seem so much more but in athletics, we do the vice versa. During these days you need to make sure your whole body has gotten the maximum rest.

There had been a lot of instances where most of the athletes do a lot of training during the last days before the race day. Most of the athletes don’t perform well and they begin to think about different things. Some will say oh I trained very well but couldn’t perform, ‘oh this athlete can’t beat meanwhile the one you pointing finger at him/her got the right training plan’. You may be better than him/her but bad preparation has cost you a lot. Don’t fall victim, listen to your body during the last days. Don’t do any hard training that will take more days to recover.

All beginners should be happy and aim to complete the race while the amateurs are eager to set new records and personal best times.

All the workouts will be done once a day. You can choose to do it either in the morning or in the afternoon.

GOOD LUCK TO ALL THE RUNNERS! SEE YOU THERE!

Week 11 of the Eleven Weeks Half Marathon Training Plan.

Beginners Work Out.

Monday: morning / evening – 8km moderate + 10 × 200m / 200m hill reps

Tuesday: morning / evening – 45min easy + 10 × 400m / 400m

Wednesday: morning / evening – 6km easy + 6km moderate = 12km

THURSDAY: morning / evening, 45 min easy + 10 × 200m / 200m

Friday: morning / evening < 30min easy + Drills + Stretch

Saturday: RACE DAY

Amateur Work Out.

Monday: morning / evening – 10km moderate + 10 × 200m / 200m hill reps

Tuesday: morning / evening – evening. <45min easy + 10 × 400m / 400m>

Wednesday: morning / evening – 8km easy + 8km moderate = 16km

THURSDAY: morning / evening, 45 min easy + 10 × 200m / 200m

Friday: morning / evening < 30min easy + Drills + Stretch

Saturday: RACE DAY

 

By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Diploma in Physical Fitness. Sekyere has experienced the sport as a middle/distance athlete, coach, and now journalist and blogger. Sekyere has published several articles on athletics from Ghanaian Athletics to World Athletics. He currently owns and manages the content and marketing development of Athletics Hour. "I am passionate about sports, love writing and interviewing, traveling, and meeting new athletes and coaches. I like to expose the hidden talents in the youth and I am always in search of talents across Ghana". I have volunteered in one of the biggest ultra-marathons in the world "The Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple roads and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support organisers, athletes and coaches in all directions.

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