Week Four of the Eleven Weeks Half Marathon Training Plan

Week Four of the Eleven Weeks Half Marathon Training Plan

This week’s training will be more of mileage and test runs. The body must be OK to move to the next phase of the training program. The long runs will help you to prepare very well ahead of the race.

The beginners aim for a good time! The amateurs aim for breaking records and setting new personal bests! Together we are moving on!

11 weeks Half Marathon Training Plan.

Week 4(Week 4 of 12 Weeks) 2nd August – 7th August

Beginner Work Out

Day Morning Evening
Monday 8km easy 6k recovery
Tuesday 30 min easy 8km Tempo/Test
Wednesday 30 min recovery Little warm-up

(strength/gym/rest)

Thursday 8km easy rest
Friday 30 min moderate 5km easy
Saturday 10min/5min→10min/5min→

10min/5min→5min/5min

Fartlek (on/off)/(speed/rest)

rest
Sunday Rest rest

READ ALSO

Amateur Work Out

Day Morning Evening
Monday 12km easy 10km recovery
Tuesday 30 min easy 12km Tempo/Test
Wednesday 60 min recovery Little warm up

(strength/gym/rest)

Thursday 10km easy rest
Friday 60 min moderate 10km easy
Saturday 20min/5min→15min/5min→

10min/5min→5min/5min

Fartlek (on/off)/(speed/rest)

Rest
Sunday Rest Rest

All speed work must start with a 2km warm-up and a 1.5km cool down.

Note: Fartlek here is also speed work so you need to warm up first.

We will be happy to get feedback from you and know-how training is going.

Don’t train whiles you are feeling some pains and make good use of your resting days. Resting days are not to be used for any other intensive sporting activities but for riding, swimming and hiking are acceptable.

Week Four of the Eleven Weeks Half Marathon Training Plan.

Previous Article
Next Article

Leave a Reply

Your email address will not be published. Required fields are marked *

October 2021
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031
October 2021
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031
Don't allow your current situation today to define your tomorrow, there is always a way to change for better.