Cambridge Half Marathon: Run/Walk Plan

Transcription

1 Cambridge Half Marathon: Run/Walk Plan If your looking to take part in the Saucony Cambridge Half Marathon in 2019 and are not sure on how to for this 13.1 mile run, look no further as Running With Us in partnership with Saucony and The Cambridge Half Marathon have got the very best plan for every ability. Note please do a 15 minute warm up and cool down before threshold, Continuous hills or interval sessions If your are feeling ok you may wish to consider a minute recovery run in the morning before any of the quality sessions above Always substitute cross ing for running if you are injured, very sore or it is not safe to run. Please add a, Pilates or Yoga classes once or twice a week if you have time. Try to stretch every day for at least 10 mins. Always eat within mins of finishing a run Always at your target pace, don t compromise or run too hard. Tiredness always catches up and take extra rest if required

2 Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday mins. Aim for 3 min 20 mins. Aim for 3 min easy run/3 min easy walk and alternate mins. Aim for 3 min run/walk 30 mins. Aim for 3 min or 30 mins aerobic x or 30 mins aerobic x Aim for 30 mins of 5 min run/5 min brisk walk 45 mins. Aim for 45 mins of 5 min run/5 min brisk walk 3 30 mins. Aim for 5 min easy pace run/5 min brisk walk x 3 run/walk 30 mins. Aim for 5 min easy pace run/5 min brisk walk x 3 or 30 mins aerobic x 60 mins. Aim and keep 4 30 mins. Try 10 brisk walk, 10 easy run, 5 brisk walk/5 easy pace run 40 mins. Try 5 min run /5 min brisk walk alternating and including the hills. or 30 mins aerobic x 60 mins. Aim

3 and keep min brisk walk/15 min easy run 10 min brisk walk/20 min easy run/10 min brisk walk 6-8 min run/2 min walk x 4 5 min brisk walk/ 5 min easy run/5 min ALL x 2 or 30 mins aerobic x or 30 mins aerobic x 75 mins with 10 min brisk walk/5 min easy run alternating 90 mins. Aim and keep mins to include. 10 brisk walk/10 min easy run/10 min uncomfortable run. 45 mins to include 15 brisk walk/15 easy pace run/run. 10 min brisk walk/20 min easy run/10 min brisk walk 5 min brisk walk/ 15 min easy run/5 min brisk walk or 40 mins aerobic x Parkrun 5 min brisk walk/5k parkrun try to run easy whole distance/5 min brisk walk 60 mins with 15 easy run/5 brisk walk repeated. Less this week as 5k Park Run

4 9 10 min brisk walk/10 min easy pace run/10 min /10 min brisk run 30 mins with 10 mins brisk walk, 10 mins easy jog, 10 mins or 40 mins aerobic x 105 mins with 10 mins easy run/5 min brisk walk repeated min easy pace run 60 mins to include 5 brisk walk/5 easy 5 run/5 ALL x 4 or 40 mins aerobic x 120 Mins with 15 easy run /5 brisk walk repeated min easy pace run 60 mins to include 2-3 x 10 uncomfortable pace with a 5-10 min brisk walk/jog recovery. or 40 mins aerobic x 80 mins with mins easy run/5 brisk walk x min easy pace run 30 mins with 10 mins brisk walk, 10 mins easy jog, 10 mins steady run & Stretch Cambridge Half Marathon! Aim to complete by running 10-15

5 easy run/5 brisk walk repeated to the end. Well done! RunningWithUs