Copyright 2017 - Dundee Roadrunners

First Time 1/2 Marathon Schedule

 

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

1

Rest


Tempo
30 mins
 

Steady
65 mins

Rest

Fartlek
50 mins

Rest

Steady
85 mins

2

Rest


Pace
6x800m
 

Steady
75 mins

Rest

Tempo
40 mins

Rest

Steady
100 mins

3

Rest


Fartlek
50 mins
 

Steady
70 mins

Rest

Pace
5x1000m

Rest

Steady
90 mins

4

Rest


Recovery
30 mins
 

Rest

Accel
4x200m

Rest

Accel
2x
(5x100m)

Steady

70 mins

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

5

Rest

Pace
3x 1 mile

Steady
75 mins

Rest

Tempo
4x10 mins
2.5 mins
recovery

Rest

Steady
110 mins

6

Rest


Pace
6x1000m
 

Steady
80 mins

Rest

Fartlek
50 mins

Rest

Steady
130 mins

7

Rest

Tempo
5x8 mins
2 mins
recovery

Steady
75 mins

Rest

Recovery
40 mins

Rest

Steady
105 mins

8

Rest


Recovery
30 mins
 

Rest

Pace
4x400m

Rest

Accel
5x100m   

Race

10k / 10m

 

 

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

9

Rest


Fartlek
55 mins
 

Steady
70 mins

Rest

Accel
4 x
(5x100m)

Rest

Steady
130 mins

10

Rest


Pace
8x1000m
 

Steady
80 mins

Rest

Tempo
40 mins

Rest

Steady
110 mins

11

Rest


Fartlek
55 mins
 

Steady
70 mins

Rest

Pace
5x1 mile

Rest

Steady
85 mins

12

Rest


Steady
40 mins
 

Rest

Accel
6x200m

Rest

Accel
2x
(5x100m)   

HALF
MARATHON



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. 

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