Week Two of the Eleven Weeks Half Marathon Training Plan

Week Two of the Eleven Weeks Half Marathon Training Plan

This week’s training will be a little bit easier than the previous week. There is no turning back we are all going to make it to the finish line coming 25th September.

The beginners aim for the finish!

The amateurs aim for the prize!

Together we are going to cross the finish line!

11 weeks Half Marathon Training Plan.

Week 2

(Week 2 of 12 Weeks) 19th July – 24th July

Beginner Work Out

Day Morning Evening
Monday 30 min steady easy 5km recovery
Tuesday rest 20×200m/200m
Wednesday 30 min easy Rest
Thursday 10km moderate Little warm up (gym/strength/rest)
Friday 15 min warm-up 15×200m hill reps rest
Saturday 60 min easy rest
Sunday rest rest

 

Amateur Work Out

Day Morning Evening
Monday 60 min steady easy 10km recovery
Tuesday 8k easy 30×200m/200m
Wednesday 30 min easy 45 min easy steady
Thursday “Fartlek 15k” 5k easy→5k test→5k recovery Little warm up (strength/gym/rest)
Friday 30 min easy  60 min moderate
Saturday 5k warm + 20×200m hill reps rest
Sunday Rest Rest

Week two of the eleven weeks Half Marathon Training Plan.

All speed work must start with 2km or 15 min warm-up and 2km or 15 min cooldown

Write us for any explanation but you do any work out at your own risk

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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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