First Time 1/2 Marathon Schedule
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
1 |
Rest |
|
Steady |
Rest |
Fartlek |
Rest |
Steady |
2 |
Rest |
|
Steady |
Rest |
Tempo |
Rest |
Steady |
3 |
Rest |
|
Steady |
Rest |
Pace |
Rest |
Steady |
4 |
Rest |
|
Rest |
Accel |
Rest |
Accel |
Steady 70 mins |
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
5 |
Rest |
Pace |
Steady |
Rest |
Tempo |
Rest |
Steady |
6 |
Rest |
|
Steady |
Rest |
Fartlek |
Rest |
Steady |
7 |
Rest |
Tempo |
Steady |
Rest |
Recovery |
Rest |
Steady |
8 |
Rest |
|
Rest |
Pace |
Rest |
Accel |
Race 10k / 10m |
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
9 |
Rest |
|
Steady |
Rest |
Accel |
Rest |
Steady |
10 |
Rest |
|
Steady |
Rest |
Tempo |
Rest |
Steady |
11 |
Rest |
|
Steady |
Rest |
Pace |
Rest |
Steady |
12 |
Rest |
|
Rest |
Accel |
Rest |
Accel |
HALF |
Training Plan Key
Fartlek 65-80% Max Heart Rate (MHR)
Run, varying the pace by incorporating bursts at different paces. The bursts can be measured by time (30-90sec), or by distance (200 strides or 10 lamp posts. Follow each burst with an equal ammount of easy running.
Accel 65-80% MHR
Run incorporating short bursts (100-200m) of fast controlled relaxed runing, not sprinting. Work on form, and stride frequency.
Pace 75-95% MHR
Efforts run at race pace. recovery time between each effort should be half the time of the effort.
Recovery 50-65% MHR
Run at an easy pace to promote recovery over flat terrain.
Steady 65-80% MHR
Run at a comfortable pace to improve endurance.
Tempo 80-90% MHR
Continual even paced effort over flat ground.