Week Three of the Eleven Weeks Half Marathon Training Plan
Week Three of the Eleven Weeks Half Marathon Training Plan
This week’s training will be more speed work and intensive than the previous week. The body is now adjusting to the workload. A journey of 1000 miles begins with just a step.
The beginners aim for the finish line!
The amateurs aim for the prize at stake!
Together we are going to cross the finish line and make history!
11 weeks Half Marathon Training Plan.
Week 3
(Week 3 of 12 Weeks) 26th July – 31st July
Beginner Work Out
| Day | Morning | Evening |
| Monday | 15 min – 30 min moderate | 5km easy |
| Tuesday | 8×600m/600m | 6km
recovery |
| Wednesday | 10km moderate | Little warm up (strength/gym/rest) |
| Thursday | 30 min moderate | 10×200m/200m
hill reps |
| Friday | 5km easy | rest |
| Saturday | 60 min moderate | rest |
| Sunday | rest | rest |
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Amateur Work Out
| Day | Morning | Evening |
| Monday | 30 min – 60 min moderate | 10km easy |
| Tuesday | 15×600m/600m | 12km
recovery |
| Wednesday | 20km moderate | Little warm up (strength/gym/rest) |
| Thursday | 45 min easy | 20×200m/200m
hill reps |
| Friday | 10km easy | Fartlek 10×3min
on/1min off |
| Saturday | 120 min moderate | Rest |
| Sunday | Rest | Rest |
All speed work must start with a 2km warm-up and 1.5km cool down
Write us for any explanation but you do any work out at your own risk
Note: Fartlek here is also a speed work so you need to warm up first
The moderate run is not speed work out but it must be a little bit intensive than easy runs.
Week Three of the Eleven Weeks Half Marathon Training Plan
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