Week Seven of the Eleven Weeks Half Marathon Training Plan

Week Seven of the Eleven Weeks Half Marathon Training Plan

11 weeks Half Marathon Training Plan.

(Week Seven of 11 Weeks) 23rd August – 28th August Marathon Training Plan

Week Seven of the Eleven Weeks Half Marathon Training Plan

Week 7

Beginner

Monday: morning- 8km moderate, evening- 60 minutes’ easy steady   

Tuesday: morning- 15×60 secs sprint up hills, evening- 45 minutes easy

Wednesday: morning/evening- 15km (3:30/km, 3:40/km, 3:50/km, 4:00/km, 4:10/km, 4:20/km, 4:30/km, 4:40/km, 4:50/km, 5:00/km)

Thursday: morning- 40 minutes easy, 40 minutes easy

Friday: morning- 5km steady easy, evening- 12×600m/400m

Saturday: morning- 15km ↘ 5km easy→ 5km tempo ↑ 5km race pace

READ ALSO

 

Amateur

Monday: morning- 10km moderate, evening- 90 minutes’ easy steady  

Tuesday: morning- 25×60 secs sprint up hills, evening- 45 minutes easy

Wednesday: morning/evening- 20km (3:30/km, 3:40/km, 3:50/km, 4:00/km, 4:10/km, 4:20/km, 4:30/km, 4:40/km, 4:50/km, 5:00/km)

Thursday: morning- 40 minutes easy, 60 minutes easy

Friday: morning- 10km steady easy, evening- 15×600m/400m

Saturday: morning- 15km ↘ 5km easy→ 5km tempo ↑ 5km race pace

 

READ ALSO

Why the inclusion of hill sprint here: First of all, the hill sprints help to build our strength for endurance. Ghana has a very low altitude so the hill workout replaces the altitude as compared to the Eastern African Countries. We have realized that most of the athletes don’t have a gym so the hill sessions will help you.

Wednesday training is not a race pace but try to move at a comfortable pace that you think you can hold for a longer time. The paces vary accordingly and as an amateur athlete the 21km race you must aim at 1:20minutes (80 minutes) for the men and 1:30 minutes (90 minutes) for the women.

READ ALSO

Saturday work must be easy and simple. Don’t try to go beyond your limit when you starting your 5km race pace. The first 5km easy is like warming up but the second half that the 5km tempo is not the same as the race pace. Don’t move faster on the tempo and slow the race pace example 5km easy- 20 minutes, 5km tempo- 19 minutes, and 5km race pace 18 minutes or 5km easy- 22 minutes, 5km tempo- 18 minutes, and 5km race pace- 16 minutes.

Feel free to leave us a message and we will respond as soon as possible.

Updated Ghana road races in October – December 2021 have been posted.

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.