Saucony Cambridge Half Marathon: Advanced Plan

Transcription

1 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 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 you are feeling ok, you may wish to consider a minute recovery in the morning before any of the quality sessions above. Always substitute cross training for ning if you are injured, very sore or it is not safe to. Please add a, Pilates or yoga class once or twice a week if you have time. Try to stretch every day for at least 10 minutes. Always eat within minutes of finishing a. Always train at your target pace - don t compromise or too hard. Tiredness always catches up so take extra rest if required

2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 5 threshold + 2 x (5 x 400) with 60 sec jog rec 10/10/10 3 x 8 80 mins easy conversational pace 2 AM: optional 30 min PM: 6 threshold + 2 x (5 x 400) with 45 sec jog rec 15/15/15 90 mins all easy 3 AM: optional 30 min PM: 6 threshold + 3 x (4 x 400) with 60 sec jog rec - 15/15/15 45 easy or rest 90 mins with last HM pace if you feel good mins recovery 45 mins easy 30 mins easy 4 x mins easy conversational pace

3 5 PM: 8 x 3 minutes alternating odd nunbers at threshold effort, even at 5km pace from 90s rest. PM: 60 mins with 5 x 5 threshold 1.45 with 3 x 12 HM pace built into the last 60 mins off 3-5 min easy rec. 6 PM: 5 x 1km (120s 5km pace + 3 x 400m at 3km pace from 60s rest. PM: 60 mins with 6 x 5 threshold 1 hour 45 minutes with final HMP 7 PM: 6 x 5km pace from 75-90s rest 10/10/10 easy pace Ideal 10k or shorter race day + 30 min easy afterwards. If not racing 90 minutes with the last target half

4 marathon pace. Good luck! 8 PM: Session with 5 x 1200m (90s) at 5-10km effort easy pace with the last threshold AM: Optional min PM: 60 mins with 3 x 10 threshold effort (90s recovery) 45 minutes easysteady 2 hours with last threshold if you feel good 9 PM: Session with 5 x 1200m (90s) at 5-10km effort + 3 x 400m fast at 3-4km pace from 60s rest. AM: Optional min PM: 60 mins with 6 x 6 threshold 25km progression of 5km easy / 5km HMP / 5km easy / 5km HMP or slightly quicker / 2km hard / 3km easy 10 PM: 10 min HMP + 3 x (4 x 400) with recoveries of 60, 40, PM: mins with 3 x 3km at HMP (3-4 min rec) 1 hour 45 mins with threshold built in off 5 min jog rec

5 20 secs and 2 mins between sets. 11 PM: HMP + 10 x 5km (45s rest) + HMP AM: mins rec PM: 45 minutes with final 25 at threshold 5k Park or 45 minutes with the last 5k fast. Add on an easy min warm down afterwards 75 mins relaxed min recovery PM: 40 mins to include 4 x 5 half marathon pace 40 min easy min easy + strides mins easy pace & strides Cambridge Half Marathon Good luck and enjoy! RunningWithUs Notes: