TRINIDAD ALFONSO EDP VALENCIA

Size: px
Start display at page:

Download "TRINIDAD ALFONSO EDP VALENCIA"

Transcription

1 Organizer: Main partner: Official sponsor: Sports brand: TRAINING PLAN TO THE This training plan is addressed to people who usually don t run but they would like to participate in the marathon. _Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from doing sport. _This training regime is focused on finishing the half marathon. The race starts at 09:00 and finishes at 11:30. This is the time limit for the race. _In order to finish the half marathon in the time limit, your average pace per km should be _Then you will have a period of 14 days for resting where you will do other activities different from running (swimming, cycling, etc.), and after that, you will then restart training focusing on the Trinidad Alfonso EDP Valencia Half Marathon. _You should not feel exhausted after any training session, and ideally, at the end of the training you should feel that you would like to run more. _If you cannot train four days per week, you should not train on the day with the least intense workout.

2 TRAINING PLAN TO THE _If you can only train 3 days a week please skip the day with the least intense workout. WEEK 1 WEEK 2 _If one day you cannot train, do not try to make it up, continue with the training plan. _Easy jogging means running without getting tired, a little bit faster than walking. _If you suffer an injury, get a cold or any circumstance that stops you from training for some time, you will restart training sessions from week 1 for at least 15 days until you have fully recovered. Thursday 8 walking- 7 light jogging 8 walking 6 light jogging 3 walking. T8 walking- 7 light jogging 8 walking 5 light jogging 3 walking. 8 walking- 7 light jogging 8 walking 4 light jogging 3 walking. 8 walking- 8 light jogging 8 walking 6 light jogging 4 walking light jogging 4 walking. 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking. light jogging 4 walking. 10 walking - 5 light jogging 10 walking 5 light jogging 4 walking _Before and after continuous runs you will perform at least 10 minutes of stretching. WEEK 3 WEEK 4 _Exercises for physical conditioning which aim to strengthen the different muscle groups in order to prevent injuries can be consulted on the official website of the event. _Trainings are scheduled from the second week of May. From this date, 24 weeks are left for the Valencia Trinidad Alfonso EDP Half Marathon. light jogging 4 walking. light jogging 4 walking. 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking Training Schedule overview: light jogging 4 walking. 5 walking - 10 light jogging 5 walking 10 light jogging 4 walking. 10 weeks of general training. light jogging 4 walking 5 walking - 10 light jogging 10 walking 10 light jogging 4 walking 2 weeks of break. 12 specific weeks of preparation for the Valencia Trinidad Alfonso EDP Half Marathon.Valencia Trinidad Alfonso Half Marathon.

3 TRAINING PLAN TO THE WEEK 5 WEEK 6 WEEK 7 15 light jogging 5 walking 15 light jogging 15 light jogging 5 walking 20 light jogging 3 walking - 15 light jogging 5 walking 10 light jogging 4 walking 15 light jogging 5 walking 15 light jogging 15 light jogging 5 walking 20 light jogging 5 walking - 15 light jogging 5 walking 15 light jogging 4 walking WEEK 8 WEEK 9 WEEK light jogging 5 walking 20 light jogging 25 light jogging 3 walking 25 light jogging 25 light jogging 3 walking 30 light jogging 25 light jogging 5 walking 25 light jogging 25 light jogging 5 walking 25 light jogging 30 light jogging 3 walking 25 light jogging 25 light jogging 5 walking 20 light jogging 25 light jogging 3 walking 25 light jogging 25 light jogging 3 walking 30 light jogging 25 light jogging 5 walking 25 light jogging 30 light jogging 5 walking 20 light jogging 30 light jogging 3 walking 30 light jogging

4 TRAINING PLAN TO THE WEEK 11 WEEK 12 WEEK light jogging 2 walking 30 light jogging 45 light jogging 30 light jogging 2 walking 30 light jogging 45 light jogging 50 light jogging 55 light jogging 50 light jogging 60 light jogging 50 light jogging. 45 light jogging. 15 light jogging Competition. Choose distance between 5 and 8km. Run to enjoy yourself, start slow and go quicker towards the end. You should finish the competition feeling like you could have run quicker. WEEK 14 WEEK 15 WEEK 16 8 km (2 km at km at km at 6 50) 8 km (2 km at km at km at 6 50) 8 km (2 km at km at km at 6 50) 8 km (3 km at km at 7 00) 10 km (3 km at km at 7 00) 12 km (3 km at km at 7 00)

5 TRAINING PLAN TO THE WEEK 17 WEEK 18 WEEK 19 technique (3 km at km at 6 50) technique (2 km at km at 6 50) 8 km (4 km at km at 6 50) 10 km (4 km at km at 6 50) 8 km (2 km at km at km at 6 50) 8 km (2 km at km at km at 6 45) 8 km (2 km at km at km at 6 45) 12 km (5 km at km at 7 00) 13 km (5 km at km at 7 00) 15 km (5 km at km at 7 00) WEEK 20 WEEK 21 WEEK 22 4 km + 30 physical conditioning and running technique (2 km at km at 6 40) 12 km (4 km at km at 6 40) 10 km (2 km at km at km at 6 45) 16 km (5 km at km at 7 00) technique (2 km at km at 6 50) 6 km (4 km at km at 6 50) 3 km (3 km at 7 20) Competition. Distance 15 Km. Competition pace per km. If you cannot compete do a test of 15 km. technique (4 km at km at 6 40) 12 km (4 km at km at 6 40) 10 km (2 km at km at km at 6 45) 16 km (5 km at km at 7 00)

6 TRAINING PLAN TO THE WEEK 23 WEEK 24 technique (2 km at km at 6 50) 4 km + 30 physical conditioning and running technique (2 km at km at 6 40) 10 km (4 km at km at 6 50) 8 km (2 km at km at km at 6 40) 15 km (5 km at km at 7 00) 4 km (2 km at km at 6 50) 3 km (3 km at 7 20) COMPETITION _PACE KM _RUN AT AN EVEN PACE _TRY TO RUN YOUR LAST 10KM AT THE SAME PACE AS YOUR FIRST 10KM Miguel Rubio NATIONAL TRAINER S. D. Correcaminos

VALENCIA HALF MARATHON TRAINING PLAN TO FINISH

VALENCIA HALF MARATHON TRAINING PLAN TO FINISH Organize: Main partner: Official sponsor: Sport brand: This training plan is addressed to people who usually don t run but they would like to participate in the marathon. _Before starting any training

More information

TRAINING PLAN TO FINISH THE HALF MARATHON

TRAINING PLAN TO FINISH THE HALF MARATHON TRAINING PLAN TO FINISH THE HALF MARATHON Before starting any training plan it is recommended to take a medical examination to rule out any problems that may arise from doing sport. This training regime

More information

HALF MARATHON - GO THE DISTANCE PROGRAM

HALF MARATHON - GO THE DISTANCE PROGRAM HALF MARATHON - GO THE DISTANCE PROGRAM If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at CoachBruce@runvictoriamarathon.com. As you read through

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run

More information

How should each run feel?!

How should each run feel?! How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady

More information

improver Marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by

improver Marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by Marathon running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for using

More information

Running moms. Have Fun!

Running moms. Have Fun! Running moms Women s Online Half Marathon Training Program This is for you if you are not new to 21k and will get you running the distance stronger than your last - training to be BadAss This program includes

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

Running Moms. This will get you up and running the half marathon distance faster than your last. You should be able to run 10k.

Running Moms. This will get you up and running the half marathon distance faster than your last. You should be able to run 10k. Running Moms Women s Online Getting to 21k Faster Half Marathon Training Program This will get you up and running the half marathon distance faster than your last. You should be able to run 10k. This program

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

How should each run feel?!

How should each run feel?! How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

How should each run feel?

How should each run feel? How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run

More information

How should each run feel?!

How should each run feel?! How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.

More information

SCHNEIDER ELECTRIC MARATHON DE PARIS FIRST MARATHON TRAINING PLAN WEEK 2 SESSION 1 JOGGING SESSION 2

SCHNEIDER ELECTRIC MARATHON DE PARIS FIRST MARATHON TRAINING PLAN WEEK 2 SESSION 1 JOGGING SESSION 2 WEEK 1 WEEK 2 WEEK 3 6 à 8 x 20 secs quickly on hill Recover while going back down to the starting point / Back to normal 15 mins 10 x 20 secs quickly on hill Recover while going back down to the starting

More information

16 WEEK TRAINING PLAN RUNNING

16 WEEK TRAINING PLAN RUNNING 16 WEEK TRAINING PLAN RUNNING MARCH WEEK 1 COMMENCING 6TH MARCH 2017 WEEK 1 WC 6th March 4 miles Take the first week easy and build the milage up slowly. If this is the fi r s t t i m e y o u h a v e r

More information

Training Plans 10K Intermediate

Training Plans 10K Intermediate To run a 10k well and have a good performance a runner must have already developed an aerobic base. I would suggest working on your distance base for 10 to 14 weeks before you start your interval training.

More information

COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K

COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K COUCH TO QUEST TRAINING PLAN 12-WEEK BEGINNER TRAINING PLAN CHALLENGE ROUTE 20-30K This Quest training plan has been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains individuals and groups

More information

MARATHON. Advanced Plan

MARATHON. Advanced Plan MARATHON Advanced Plan This plan. This advanced marathon plan is designed to get you ready to race your marathon and is designed for those looking to progress their current marathon PB and parkticularly

More information

Running Moms. Women s Online Faster 5k Training Program. Wednesday Rest. Pre- Measurements Run 5k

Running Moms. Women s Online Faster 5k Training Program. Wednesday Rest. Pre- Measurements Run 5k Running Moms Women s Online Faster 5k ing Program - This is for those who can already run 5k but want to train to run it faster. You should be currently running or working out 3-4 times per week. This

More information

16 WEEK TRAINING PLAN RUNNING

16 WEEK TRAINING PLAN RUNNING 16 WEEK TRAINING PLAN RUNNING MARCH WEEK 1 COMMENCING 27TH MARCH 2017 WEEK 1 Designed by Rory Coleman WC 27th March 4 miles Take the first week easy and build the milage up slowly. If this is the fi r

More information

12 WEEK TRAINING PROGRAMME

12 WEEK TRAINING PROGRAMME 12 WEEK TRAINING PROGRAMME 12 WEEK TRAINING PROGRAMME Since failure to summit is far more likely to happen due to exhaustion as a result of inadequate training, not due to altitude related causes, we urge

More information

beginner Half marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by

beginner Half marathon running plan blf.org.uk/events runningwithus.com Training plans are provided by Half marathon running plan beginner Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for

More information

HALF MARATHON TRAINING PROGRAMME

HALF MARATHON TRAINING PROGRAMME HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION

More information

4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week:

4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week: 4 WEEK HALF IRONMAN TRIATHLON TRAINING PROGRAM 4 WEEKS: The training sessions will be as follows per week: 6 swim sessions 6 bike sessions 6 run sessions Week 1 and 2 (combined): Day 1 (Monday): Bike:

More information

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN

ABP SOUTHAMPTON MARATHON: IMPROVER PLAN ABP SOUTHAMPTON MARATHON: IMPROVER PLAN This plan. This improver marathon plan is designed to get you ready to run the ABP Southampton Marathon and is designed for those looking to step up to the marathon

More information

improver 10km running plan blf.org.uk/events runningwithus.com Training plans are provided by

improver 10km running plan blf.org.uk/events runningwithus.com Training plans are provided by 10km running plan improver Training plans are provided by runningwithus.com /events Registered charity in England and Wales (326730), Scotland (038415) and the Isle of Man (1177) A few tips for using this

More information

Training plan 1-2 JuNE 2013

Training plan 1-2 JuNE 2013 Training plan 1-2 JuNE 2013 Your challenge: Your team has signed up to either the Gold, Silver or Bronze challenge. You can upgrade your challenge on the day if you re feeling good, but make sure you ve

More information

Recovery Day Rest Day pace. If needed Run 9minutes, walk briskly 1min and continue cycle. 20minute Run at even. Follow with stretching

Recovery Day Rest Day pace. If needed Run 9minutes, walk briskly 1min and continue cycle. 20minute Run at even. Follow with stretching 2017 Buffalo Half Marathon Training Program BEGINNER LEVEL Suggested starting base mileage = 5 + miles/week Assumes a base ability of completing a 1-2 mile run (run/walk) The BEGINNER TRAINING SCHEDULE

More information

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours

Training plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at

More information

Speed Boost. 12 Week Training Plan

Speed Boost. 12 Week Training Plan Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run

More information

Running Moms. Women s Online Beginner - Step 2-5k Training Program

Running Moms. Women s Online Beginner - Step 2-5k Training Program Running Moms Women s Online Beginner - Step 2-5k Training Program - This will get you to running 5k by progressing every week from 5 min run intervals to 12 min intervals with one minute walk breaks. This

More information

TRAINING PLAN. Half Marathon Training Plan - Improver

TRAINING PLAN. Half Marathon Training Plan - Improver TRAINING PLAN Half Marathon Training Plan - Improver THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF THE HALF MARATHON FEELING PREPARED

More information

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m)

SUN MON TUE WED THU FRI SAT Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) WEEK 1 WC 14 JANUARY Run Interval (29mins) Swim 800m Cycle Interval (38mins) Run Log (28mins) Long Ride (50mins) Swim (800m) 12mins easy (run/ walk) 3mins Hard 100m PULL Easy +30secs rest, 50m PULL Easy

More information

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons

Runners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Runners! Workshop How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Dr. Maria Sundberg Senior Trainer, FitEverywhere Why Do YOU Run? Recreation? To lose weight? To

More information

Missy Kane Covenant Health Fitness Expert WEEK ONE

Missy Kane Covenant Health Fitness Expert WEEK ONE WORKOUTS FOR RUNNERS (ADVANCED) Missy Kane Covenant Health Fitness Expert * If you develop any injury or pain, make sure you see a physician and stop exercising. This training plan is designed for people

More information

Garmin 2km Junior Dash Training Diary

Garmin 2km Junior Dash Training Diary 42 21 10 5.7 Jnr marathon half marathon 10km run fun run junior dash Garmin 2km Junior Dash Training Diary Running is easy and all you need is a pair of good shoes and a positive attitude. But remember

More information

TRAINING PLAN. Half Marathon Training Plan - Beginner

TRAINING PLAN. Half Marathon Training Plan - Beginner TRAINING PLAN Half Marathon Training Plan - Beginner THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF THE HALF MARATHON FEELING PREPARED

More information

The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and

The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and your local countryside. No matter where you live, urban

More information

Two: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard

Two: Run for a total of 28 minutes as follows 2 minutes easy then 5 minutes hard Aerobic Sessions: Do on a Sunday and Wednesday Start with a 5 minute warm up, and then a 5 minute stretch. After your warm up run continuously for a total of 30 mins. Break the run into After the hard

More information

Outdoor/Treadmill 5K Training (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday

Outdoor/Treadmill 5K Training (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday Outdoor/Treadmill 5K ing (3.1 miles) Weeks Monday Tuesday Wed Thursday Friday Saturday Sunday 1 2 3 4 5 6 7 8 9 10 11 12 Helpful Tips 3- run 1 3- run 1 3- run 1 20 20 20 3- run 1 3- run 1 3- run 1 25 25

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K 5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k

More information

TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time TRAINING PROGRAM Time Goal Runners (those who have run at least one marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a marathon before and want to improve their

More information

8-week Sprint training plan for intermediate triathletes

8-week Sprint training plan for intermediate triathletes INVEST IN YOUR HEALTH AND YOUR WEALTH 8-week Sprint training plan for intermediate triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPETE SPRINT Triathlon Plan Page 2 Key notes

More information

TRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney

TRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney TRAINING PROGRAM For Experienced Runners (For runners who have been running for at least 6 months) Time Goal This program is designed for those who have run a marathon before and want to improve their

More information

8-Week Sprint training plan for newbie triathletes

8-Week Sprint training plan for newbie triathletes Invest in your health and your wealth 8-Week Sprint training plan for newbie triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPLETE SPRINT Triathlon Plan Page 2 Key Notes

More information

TRAINING PLAN. Marathon - Beginner

TRAINING PLAN. Marathon - Beginner TRAINING PLAN Marathon - Beginner THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF FEELING PREPARED AND CONFIDENT THAT YOU CAN ACHIEVE

More information

INTERVALS: X-TRAIN: LSD: HILL TRAINING: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING: MACKAY parkrun: LRC Running Club:

INTERVALS: X-TRAIN: LSD: HILL TRAINING: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING: MACKAY parkrun: LRC Running Club: 5KM in 8WEEKS MACKAY MARINA RUN 5KM in 8weeks WEEK TRAINING PROGRAM This program is suited f beginners. Those who may run a little not at all, this program starts off slow & builds your running fitness

More information

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want

More information

Training for a Marathon: An Basic Guide

Training for a Marathon: An Basic Guide Training for a Marathon: An Basic Guide Following is an introductory beginner s guide for those who are new to marathon running. Please note that this is a general guide only and must not be taken as professional

More information

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K

QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K QUEST TRAINING PLAN 12-WEEK TRAINING PLAN EXPERT ROUTE 55-80K Couch to Quest Training Plans have been prepared by Bernard Smyth of Ultimate Conditioning. Bernard trains group of people to take part in

More information

Pilgrims Way Challenge Training Plan Km or miles Making it work for you Make sure you test out your equipment Being mentally and physically prepared

Pilgrims Way Challenge Training Plan Km or miles Making it work for you Make sure you test out your equipment Being mentally and physically prepared Pilgrims Way Challenge Training Plan Thank you for joining the Pilgrims Way Challenge and for supporting Pilgrims Hospices; by taking on this stunning challenge in the rural Kent countryside. Your aim

More information

Staying Physically Active

Staying Physically Active Session 3 Assessment Background Background Information Information Things Things That That Get Get in in the the Way Way of of Physical Physical Activity Activity to to Get Get on on Track Track Goals

More information

The best way to achieve both these things is lots of regular running on a consistent basis.

The best way to achieve both these things is lots of regular running on a consistent basis. Half Marathon Training From First Timers to Faster Times Half Marathon To the uninitiated, the tone of this title hints at a runner on the way to something bigger and better. And you might be, but the

More information

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want

More information

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time Presented by TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before

More information

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon before and want

More information

TRAINING PROGRAM. Time Goal Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney

TRAINING PROGRAM. Time Goal Goal Date: September 4, Jeff Galloway US Olympian Training Consultant rundisney TRAINING PROGRAM Time Goal Goal Date: September 4, 2011 This program is designed for those who have run a half marathon before and want to improve finish time. The minimum training requirement is 3 weekly

More information

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID

TRAINING PLANS FOR CYCLISTS. Cycling. Intermediate THE BREATHING PYRAMID 60 Minute Session Intermediate Cycling Endurance LUNGS THE BREATHING PYRAMID A set to build your lung capacity. Longer distances combined with breathing control will help you work harder for longer when

More information

TRAINING PROGRAM. half marathon. Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time

TRAINING PROGRAM. half marathon. Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time 2017 half marathon TRAINING PROGRAM Time Goal Runners (for those who have run at least one half marathon) GOAL: To Improve On Previous Time This program is designed for those who have run a half marathon

More information

OLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure

OLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure OLDHAM HALF MARATHON All levels FINISH START Brought to you by Oldham Community Leisure BEGINNER This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start

More information

TRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney

TRAINING PROGRAM. Jeff Galloway US Olympian Official Training Consultant, rundisney TRAINING PROGRAM For Experienced Runners (those who have been running for at least 6 months) Time Goal This program is designed for those who have run a half marathon before and want to improve finish

More information

Advanced 14-week half marathon training schedule.

Advanced 14-week half marathon training schedule. 2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.

More information

LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES

LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY & COACHING GUIDELINES 1 EXPLANATION OF OUR SQUADS LITHGOW SWIMMING CLUB SQUAD PROGRESSION POLICY This document is a guide for both parents/guardians and swimmers

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k road

More information

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME

CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME CAPE TOWN MARATHON 2013 SUB 4 HOUR TRAINING PROGRAMME This marathon plan is designed for runners who currently run 30 to 40 kilometers and whose goal is to complete the marathon distance in under 4 hours.

More information

Physical Activity. Assessment Why Physical Activity Is Important? Background Information Tips: Walking Steps Tips: Walking Minutes Goals

Physical Activity. Assessment Why Physical Activity Is Important? Background Information Tips: Walking Steps Tips: Walking Minutes Goals Physical Activity Assessment Why Physical Activity Is Important? Background Information Tips: Walking Steps Tips: Walking Minutes Goals Assessment Walking Next, we will talk about physical activity. Before

More information

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan.

Welcome to The Big Half Training Plans. Complete beginner half marathon training plan. Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over

More information

Thames Path Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge!

Thames Path Challenge. Walkers training guide. Your guide to getting fit & ready for your challenge! Your guide to getting fit & ready for your challenge! www.thamespathchallenge.com Whether you intend to tackle the Whole, Half or Quarter on the 10-11 September 2016, you should embark on a suitable training

More information

Physical Activity. Assessment Why Physical Activity Is Important? Background Information Tips: Walking Steps Tips: Walking Minutes Goals

Physical Activity. Assessment Why Physical Activity Is Important? Background Information Tips: Walking Steps Tips: Walking Minutes Goals Physical Activity Assessment Why Physical Activity Is Important? Background Information Tips: Steps Tips: Minutes Goals 34 Assessment Next, we will talk about physical activity. Before getting started,

More information

Fit For Life Coaching Beginner 5km run training plan. Follow this beginner 5km training plan & run your first 5km!

Fit For Life Coaching Beginner 5km run training plan. Follow this beginner 5km training plan & run your first 5km! Fit For Life Coaching Beginner 5km run training plan Follow this beginner 5km training plan & run your first 5km! This is a basic entry level 5km training plan. This is aimed at people who have done very

More information

A Women s Walking Training Program

A Women s Walking Training Program A Women s Walking Training Program Our objective is to get women to the starting line of fitness. Regardless of your age or ability we aim to create opportunities in walking and running around the world.

More information

INTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING:

INTERVALS: X-TRAIN: ACCELERATION RUN: LSD: FARTLEK: HILL TRAINING: TEMPO: NEGATIVE SPLIT STRETCHING: MACKAY ROAD RUNNERS: TRI-ACTIV8 COACHING: 21.1KM in 12WEEKS MACKAY MARINA RUN HALF MARATHON 12 WEEK TRAINING PROGRAM This program is best suited f those ners who are currently ning at least 2-3 times a week (4-5km per ) & can easily 8km without

More information

Blackmores Half Marathon

Blackmores Half Marathon Blackmores Half Marathon TRAINING PROGRAM *IRI MarketEdge Vitamins and Dietary Supplements Australia Grocery Pharmacy Value Estimated Local Demand Sales MAT to 30/04/2017. Well Beings Keep Running Blackmores.com.au

More information

15KM 14-WEEK TRAINING PROGRAMME

15KM 14-WEEK TRAINING PROGRAMME 15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E

More information

JANUARY 6-9, 2011 TRAINING PROGRAM

JANUARY 6-9, 2011 TRAINING PROGRAM JANUARY 6-9, 2011 TRAINING PROGRAM For Experienced Runners If You Have Run The Disneyland Half Marathon (those who have been running for at least 6 months) GOAL: Time Improvement This program is designed

More information

TRAINING PLAN. Marathon Training Plan - Advanced

TRAINING PLAN. Marathon Training Plan - Advanced TRAINING PLAN Marathon Training Plan - Advanced THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF THE MARATHON FEELING PREPARED AND CONFIDENT

More information

WALKER TRAINING PLAN (12 weeks)

WALKER TRAINING PLAN (12 weeks) WALKER TRAINING PLAN (12 weeks) Congratulations on accepting the challenge to a half marathon! You are in for an amazing experience! This program is for you if you ve been ing regularly (three times a

More information

10km challenge for experienced runners

10km challenge for experienced runners 10km challenge for experienced runners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

Injury Prevention for Runners

Injury Prevention for Runners 1 T his program provides a library of twelve training plans for race distances of 5k, 10k, half marathon, and marathon. Each race distance has three plans for beginner, intermediate, and advanced runners.

More information

Saucony Cambridge Half Marathon: Advanced Plan

Saucony Cambridge Half Marathon: Advanced Plan Saucony Cambridge Half Marathon: Advanced Plan If you re taking part in the 2019 Saucony Cambridge Half Marathon and are not sure how to train for this 13.1-mile, look no further as Running With Us in

More information

10km Nordic walking challenge

10km Nordic walking challenge 10km Nordic walking challenge Congratulations on committing to a 10kAnyWay Nordic walking challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving

More information

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN

RG Active 12 Week Olympic Triathlon Plan Page Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 1 12 Week OLYMPIC INTERMEDIATE TRIATHLON TRAINING PLAN RG Active 12 Week Olympic Triathlon Plan Page 2 Key Notes The NSPCC has teamed up with RG Active to

More information

9-MONTH TRAINING PLAN

9-MONTH TRAINING PLAN COUCH toathon 9-MONTH TRAINING PLAN Just like a baby needing nine months in the womb before greeting the world, so a new runner should ideally spend at least nine months building up to running their first

More information

Complete this easy to do 8-week Triathlon Training program, and you ll be sure to finish your first triathlon.

Complete this easy to do 8-week Triathlon Training program, and you ll be sure to finish your first triathlon. Complete this easy to do 8-week Triathlon Training program, and you ll be sure to finish your first triathlon. Summer is almost upon us and you re itching to do that sprint triathlon down at Midmar Dam

More information

OFFICIAL TRAINING GUIDE

OFFICIAL TRAINING GUIDE OFFICIAL TRAINING GUIDE Anybody can be a runner. We were meant to move. We were meant to run. It s the easiest sport. -Bill Rodgers Hello Runners! Thank you for registering for the First Annual Jones College

More information

Speed Training. Speed Training

Speed Training. Speed Training Lesson 4.2 By Carone Fitness Walking for fitness is often referred to as power walking, or speed walking. Usually, there is less focus on technique than there is in race walking, as there is no risk of

More information

The Weekend Warrior. VeloSano Training Guide

The Weekend Warrior. VeloSano Training Guide VeloSano Training Guide The Weekend Warrior By Dr. Michael Schaefer This guide includes suggestions for training for the VeloSano Bike to cure event of your chosen distance. If you are new to bicycling,

More information

Fun Run Training Program

Fun Run Training Program Fun Run Training Program 21km Half Marathon The programs outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly program structure

More information

Training Plan, Half Marathon (4 month plan)

Training Plan, Half Marathon (4 month plan) Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,

More information

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON

RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON M A R A T H O N RUNNING 16 WEEK TRAINING BROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON MEET KERRY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON: Sometimes there can come a point in life when

More information

WARMING UP FOR RACES BY TOM SCHWARTZ TINMAN ENDURANCE COACHING, LLC. ALL RIGHTS RESERVED

WARMING UP FOR RACES BY TOM SCHWARTZ TINMAN ENDURANCE COACHING, LLC. ALL RIGHTS RESERVED WARMING UP FOR RACES BY TOM SCHWARTZ TINMAN ENDURANCE COACHING, LLC. ALL RIGHTS RESERVED General Overview of the Process of Warming Up For Races Before the first race of a meet, warm-up long enough and

More information

REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1

REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1 5 k REAL INSURANCE SYDNEY HARBOUR 10K BEGINNERS TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 BEGINNERS PROGRAM OVERVIEW This 10-week training program is suitable

More information

Birkie Trail Half-Marathon 2015 General Training Plan and Progression

Birkie Trail Half-Marathon 2015 General Training Plan and Progression Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks

More information

Team Shelter. Running. training. guide

Team Shelter. Running. training. guide Team Shelter Running training guide Contents 01 Getting ready to train How do I start training for a full/half marathon? What equipment do I need to start training? Join a running club Warm up and cool

More information

NIKE+ RUNNING APP MARATHON INTERMEDIATE

NIKE+ RUNNING APP MARATHON INTERMEDIATE NIKE+ RUNNING APP MARATHON INTERMEDIATE 2 WEEK 1/16: WARM UP 3 RUNS 17 MILES Welcome to your first week of training. The journey to your marathon PR begins here. This week you ll get warmed up and ease

More information

Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL

Coach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested

More information

Missy Kane Covenant Health Fitness Expert WEEK ONE

Missy Kane Covenant Health Fitness Expert WEEK ONE WORKOUTS FOR RUNNERS (BEGINNERS) Missy Kane Covenant Health Fitness Expert *Remember to see your physician before starting an exercise program. Before you begin any jogging or running program, make sure

More information