Accra Inter City Marathon Women's Preview

Week Eight of the Eleven Weeks Half Marathon Training Plan

The more the days get closer, the more the athletes get agitated and nervous. Sometimes it could be your first race so you expect to do more. Running is a gradual process and it takes years before you can be in good shape. The hill sessions are done every two weeks as we explained earlier.

Beginners are now thinking how can I finish the race?

Amateurs are now thinking how can I finish in the top 10?

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While beginners are going to run for fun but the amateurs have set their eyes on the ultimate prize.

11 weeks Half Marathon Training Plan

(Week 8 of 11 Weeks) 30th August – 4th September Marathon Training Plan.

Week Eight of the Eleven Weeks Half Marathon Training Plan

Week 8

Beginner Work Out

Monday: morning/evening- 60 minutes easy, morning/evening- rest (choose your preferred time)

Tuesday: morning- 30 minutes’ recovery, evening- 1×1500m / 5 minutes’ rest, 1×1200m / 4 minutes’ rest, 1×800m / 3 minutes’ rest, 1×400m / 60 seconds

Wednesday: morning 35 minutes easy, evening- rest

Thursday: morning- 35 minutes’ tempo run (warm-up and cool down is needed), evening- 20 minute easy + 10×200m hill reps

Friday: morning- 30 minutes steady easy, evening- 10× 2 minutes / 60 seconds rest (fartlek)

Saturday: 60 minutes’ moderate run

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Amateur Work Out

Monday: morning/evening- 120 minutes easy, morning/evening- rest. (you can do it in the morning and rest in the evening or rest in the morning and do it in the evening)

Tuesday: morning- 45 minutes’ recovery, evening- 1×1600m / 5 minutes’ rest, 1×1400m/ 4 minutes’ rest, 1×1000m / 3 minutes’ rest, 1×800m / 2 minutes’ rest, 1×400m / 60 seconds

Wednesday: morning- 60 minutes easy, evening- rest

Thursday: morning- 50 minutes’ tempo, (the tempo run must begin with a warm-up and end with a cool), evening- 40 minutes easy + 10×200m hill reps

Friday: morning- 50 minutes steady easy, evening- 15× 2 minutes / 60 seconds rest (fartlek).

Saturday: 90 minutes’ moderate run

All speed work must start with warm-up at least 10-15 minutes and 5-10 minutes cool down.

 

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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