Week Five of the Eleven Weeks Half Marathon Training Plan
Week Five of the Eleven Weeks Half Marathon Training Plan
The focus of this week’s training plan is to prepare our minds ahead of the competition. The most difficult day for this week is on Tuesday. To get an accurate result it’s advisable to get a standard track and do it there. If you can’t time yourself ask someone to do it for you. The pace must be faster than your actual half marathon pace. Don’t forget to take fluid or water with you. The weather conditions are not favorable this time with an average of 30˚C.
11 weeks Half Marathon Training Plan.
Week 5
(Week 5 of 12 Weeks) 9th August – 14th August
Week Five of the Eleven Weeks Half Marathon Training Plan.
Beginner Work Out
Day | Morning | Evening |
Monday | 30 min moderate | 45 min easy |
Tuesday | 30 min easy | 1*2500m/5min, 1*1500m/3min, 1*800m/1min |
Wednesday | 30 min recovery | Little warm-up
(strength/gym/rest) |
Thursday | 5km easy | 6km moderate |
Friday | 30 min easy | 30 min recovery |
Saturday | 5*800m/400m | rest |
Sunday | Rest | rest |
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Amateur Work Out
Day | Morning | Evening |
Monday | 10km easy | 30 min easy |
Tuesday | 45 min | 1*5000m/5min, 1*3000m/3min, 1*1000m/1 min |
Wednesday | Rest / 5km easy | Rest/Cycling |
Thursday | 10km easy | 12km moderate |
Friday | 10km easy | 10km recovery |
Saturday | 10*800m/400m | Rest |
Sunday | Rest | Rest |
All speed work must start with a 15min warm-up and 10min cool-down.
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