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

 

 

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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