Elizabeth Azure Ghanaian Athlete

Week 9 of the Eleven Weeks Half Marathon Training Plan

11 weeks Half Marathon Training Plan

(Week 9 0f 11 Weeks) 6th September – 11th September Marathon Training Plan.

Week 9 of the Eleven Weeks Half Marathon Training Plan

The reason why we have been including the hills work out in each training is that we have surveyed the terrain of the route and it is very hilly. You need to train according to the route of the event so that you won’t find yourself wanting during the race day.

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Beginner Work Out

Monday: morning-  8km easy pace 4:30/km, evening- 30 minutes warm-up + 15×200m hill reps

Tuesday: morning- 8km easy 4.50/km, evening- 50 minutes test run 3:50/km

Wednesday: morning- rest, evening- 10km recovery

Thursday: morning- 6km moderate 4:00/km, evening- 6km moderate 4:10/km

Friday: morning- 30 minutes easy, evening- 7×1km/5min rest

Saturday: 20km easy

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Amateur Work Out

Monday: morning-  10km easy pace 4:30/km, evening- 30 minutes warm-up + 20×300m hill reps

Tuesday: morning- 10km easy 4.50/km, evening- 50 minutes test run 3:30/km

Wednesday: morning- rest, evening- 18km recovery

Thursday: morning- 10km moderate 4:00/km, evening- 12km moderate 4:10/km

Friday: morning- 30 minutes easy, evening- 5×2km/5min rest

Saturday: 25km easy

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Wednesday 18km recovery run must be done preferably on a hilly terrain/route. You need to start climbing up and down hills because that’s the exact place you preparing for.

Friday speed work that’s 5×2km/5min rest must be done on the track. The pace must be a 10km speed workout.

Saturday work out must follow the same as Wednesday’s workout get a route which has little hills. Don’t forget to take water along if you are going alone or in a group.

 

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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