CLUB INDIAN QUEENS HALF MARATHON TRAINING SCHEDULE – AIMING FOR A TIME
|
Week Beginning |
Mon |
Tue |
Wed |
Thu (Track) |
Fri |
Sat |
Sun |
|||||
|
30/4 |
2m slow run |
Club run |
Rest |
Track |
Rest |
3 m race pace |
8 m run (speed up toward end) |
|||||
|
7/5 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
4 mile |
9m run |
|||||
|
14/5 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
4 mile at race pace |
9 m run (last 3 at race pace) |
|||||
|
21/5 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
4 mile at race pace |
10 m run (last 3 at race pace) |
|||||
|
28/5 |
3m slow run |
Cubert 5 mile |
Rest or cross train or 3 m slow |
Track |
Rest |
4 mile at race pace |
11 m run |
|||||
|
4/6 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
4 mile at race pace |
12 m run (last 3 at race pace) |
|||||
|
11/6 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
Sticker 5 mile |
13 mile run |
|||||
|
18/6 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
5 mile |
14 mile run (Last 3 miles at race pace) |
|||||
|
25/6 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
5 mile at race pace |
15 mile run (Last 3 miles race pace) |
|||||
|
2/7 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
5 mile at race pace |
16 mile run |
|||||
|
9/7 |
3m slow run |
Club run |
Turkey Trot 4 Miles |
Track |
Rest |
5 mile at race pace |
Mag 7 |
|||||
|
16/7 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
6 mile at race pace |
16 mile run (last 4 miles at race pace) |
|||||
|
23/7 |
3m slow run |
Club run |
Rest or cross train or 3 m slow |
Track |
Rest |
6 mile at race pace |
16 mile run |
|||||
|
30/7 |
3m slow run |
Club run |
Rest |
Track |
Rest |
Rest |
Half Marathon |
|||||
The Schedule
This may look scary, but think about it. Think of it as Tues / Thurs / Sat and Sun. If you spend time on your feet fairly regularly, then the Monday and Wednesday runs are not so important
Monday Slow Run
Most people train pretty hard at the weekend. No mater how fast you run, a long run is tough on the legs. So what a lot of people do on Monday is a recovery run. This is a slow run, 2-3 mins slower than your normal pace. It is meant to be really slow. Running that slow is good for your legs and aids recovery. If you do it too fast, then you just make yourself more tired.
Alternatively, you could just go for a 30 min walk.
Club Run
Run should be tailored towards your ability, somewhere between 5 and 8 miles. Some coaches will provide structured sessions with things like hill reps.
Races
Try and do some races during training. They are fun and are good training for you. They also give you an indication of how you are doing. Don’t do too many. The half marathon should be the focus, but 2 or 3 would be fine.
Thursday Sessions
If you are aiming for a certain time, then doing some speed work will help you. Ideally this can be done by going to a track. These sessions should be hard. If you can, do it with other people, then that will push you much more than if you do it on your own.
Saturday Runs
These are supposed to be run at your race pace. A 2 hour half marathon is 9m 09s pace per mile. 1 Hour 45 mins is 8 min per a mile pace. So you better get used to running at that pace, or maybe even a little faster.
Sunday Runs
These runs should be slower than your actual race pace. They’re just about building stamina. If you can run 2 or 3 miles at race pace at the end of the run on tired legs, then this is a really good sign.
Strength and Stretching
Working on the strength of your core muscles can really help runners. Exercises such as the plank are really good. A little search of the internet, at Pilates will show lots of other core exercises. A lot of runners with poor technique have a weak core, which results in poor posture, especially as you get tired.
Any questions, please feel free to ask………………Scott
