Week Six of the Eleven Weeks Half Marathon Training Plan
Week Six of the Eleven Weeks Half Marathon Training Plan
Ismael Arthur, Ghanaian Long Distance Athlete

Week Six of the Eleven Weeks Half Marathon Training Plan

We are halfway through our eleven weeks half marathon training plan. Achieving our goal always depends on the individual mindset and preparation. Good preparations lead to success. The halfway of the schedule will become a test of whether we can accomplish our dreams or not.

This week the focus is to have more mileage in our legs. It’s very important when it comes to distance running. We will encounter a lot of recoveries, easy, steady easy, moderate, and long runs in our training schedule.

Don’t forget to include stretch, warm-up, cool down, push-ups, sit-ups, etc in your training weekly routine.

11 weeks Half Marathon Training Plan

(Week 6 of 11 Weeks) 16th August – 21st August Marathon Training Plan

Week Six of the Eleven Weeks Half Marathon Training Plan

Week 6

Beginner Work Out

MONDAY: morning. <30-40min easy >, evening <8km easy>

TUESDAY: morning. <40min recovery>, evening <1*1km/2min~1*800m/2min~1*600m/2min~1*400m/2min~1*200m/2min>,

WEDNESDAY: morning. <45min easy >, evening. <20min/strength/rest/gym if available>

THURSDAY: morning. <30min moderate>, evening, <20*100m hill repeats *walk down*>

FRIDAY: morning. <8km easy>, evening. <10km test run>

SATURDAY: <14km~7km recovery~7km easy >

READ ALSO

 

Amateur Work Out

MONDAY: morning. <30 – 60min easy>, evening <10km easy>

TUESDAY: morning. <40min recovery>, evening <2*1km/2min~2*800m/2min~2*600m/2min~2*400m/2min~2*200m/2min>,

WEDNESDAY: morning. <65min easy >, evening. <20min/strength/rest/gym if available>

THURSDAY: morning. <50min moderate>, evening, <20*200m hill repeats *walk down*>

FRIDAY: morning. <8km easy>, evening. <12km test run>

SATURDAY: <18km~9km recovery~9km easy >

 

Explanation:

Monday work is all easy out and you shouldn’t push your body a lot because is the first day of a fresh beginning.

Tuesday is very tough and you need a track for this type of workout. The pace must be your 5km pace and must be fast. For example if you 5km personal best is 15min then the 1km repeat you must do it 3:00/km, 16min = 3:20/km, 17min = 3:30/km, 18min = 3:40/km, 19min = 3:50/km, 20min = 4:00/km, 22min = 4:00/km. The 800m, 600m, 400m, 200m must all be your 5km pace.

Wednesday will be an easy run and if you have a gym around you can visit there. But be careful if you don’t know what to do at the gym centre don’t go there. Please athletics training is different from the weightlift so take note.

Thursday mostly is endurance work. Hill repetition helps to build our core it’s also an alternative for gym work.

Friday we will have a test run to try and see if we can hold our pace during the race day. Set a pace for yourself and test your run. Don’t cheat yourself set a pace you think you can run steadily and not fade off. But the test run pace will be your race-day pace.

Saturday will be easy and recovery long run.

 

 

 

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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