HALF MARATHON TRAINING PROGRAMME

Transcription

1 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 5 Gym Programme 1 + Core programme Run Programme 1 Run Programme 2 Gym Programme 2 + Core programme Run Programme 3 HOW TO USE THIS PROGRAMME > Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level > As you progress through the plan, try to increase the weights, intensity and level in the gym over the 15 week programme > The purpose of the timed run is as a recovery run. Do not focus on the distance, just get out and complete the time frame. An easy jog is slow and steady, a jog would allow you to hold a conversation whilst running. > If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can coach you through them > A great way to work on your running is to utilise a heart rate monitor. During consistent runs we want the heart rate to remain between 70-85% of our maximum > Try not to eat too close to running, ideally about 90 minutes before you head out should work really well > We recommend stretching for around minutes after each run. Try not to just go through the motions, find a tight spot and really work on it START YOUR TRAINING ON THE NEXT PAGE >

2 GYM PROGRAMME 1 EXERCISE Weighted step ups Prone row ViPR ice skaters Single arm cable chest press Kettlebell swing TRX T-Y-I fly REPS 3 sets of 15 per leg 3 sets of 10 per side 3 sets of 30 in total 3 sets of 15 per side 3 sets of 9 (3 per position) 60 seconds REPS 4 sets of 15 per leg 4 sets of 10 per side 4 sets of 30 in total 4 sets of 15 per side 4 sets of 9 (3 per position) 60 seconds REPS 5 sets of 15 per leg 5 sets of 10 per side 5 sets of 30 in total 5 sets of 15 per side 5 sets of 9 (3 per position) NOTES Keep the weight the same across all sets and increase week on week 60 seconds Keep hips still Focus on speed not distance Place 1 foot in front of the other Swing kettlebell to head height Slow controlled movements TIP Try to increase the weight on the exercises week on week.

3 CORE PROGRAMME EXERCISE REPS/TIME REPS/TIME REPS/TIME NOTES Side plank Reverse crunch Front plank with adduction/ abduction Cable rotation 3 sets of 30 seconds 4 sets of 30 seconds 5 sets of 30 seconds Perform 3 sets per side, swap sides each set Hold a sandbell above your head, slightly behind to increase intensity Increase weight dependant on ability level

4 RUN PROGRAMME 1 TIME PACE TIME PACE TIME PACE WEEK 1 30 minutes Walk 30 minutes Easy jog 60 minutes Easy jog WEEK 2 30 minutes Walk 35 minutes Easy jog 60 minutes Easy jog WEEK 3 35 minutes Walk 40 minutes Easy jog 60 minutes Easy jog WEEK 4 40 minutes Walk 45 minutes Easy jog 60 minutes Jog WEEK 5 45 minutes Walk 50 minutes Easy jog 60 minutes Jog WEEK 6 30 minutes Easy jog 60 minutes Easy jog 75 minutes Easy jog WEEK 7 40 minutes Easy jog 65 minutes Jog 75 minutes Easy jog WEEK 8 50 minutes Easy jog 70 minutes Jog 75 minutes Easy jog WEEK 9 60 minutes Easy jog 75 minutes Jog 75 minutes Jog WEEK minutes Jog 80 minutes Jog 75 minutes Jog WEEK minutes Jog 85 minutes Easy jog 90 minutes Jog WEEK minutes Jog 90 minutes Easy jog 90 minutes Jog WEEK minutes Jog 90 minutes Easy jog 90 minutes Jog WEEK minutes Jog 90 minutes Jog 90 minutes Jog WEEK minutes Jog 45 minutes Jog 45 minutes Jog

5 WEEK 1 WEEK 2 RUN PROGRAMME 2 DISTANCE PACE DISTANCE PACE DISTANCE PACE 2 miles 2 miles Interval - 1 minute run 30 second walk 2 x 1 mile runs (3 minute rest) 4 miles Consistent pace 6 miles Consistent pace 4 miles 5 seconds faster per mile than week 1 6 miles WEEK miles Consistent pace 5 miles Week 1 pace 6 miles WEEK miles Interval - 1/2 mile run 60 second rest 5 miles Consistent pace - include hills WEEK 5 3 miles Max effort 5 miles Week 2 pace 7 miles WEEK 6 4 miles Interval - 4 x 1 mile run 2 minute rest 6 miles Week 1 pace 7 miles 5 seconds faster per mile than week 1 2 x 3 miles at 1 second faster per mile than week second rest 7 miles Consistent pace 3 seconds faster per mile than last week 2 x 3.5 miles at 1 second faster per mile than week 5-1 rest WEEK 7 6 miles 3 x 2 mile - 2 minute rest 6 miles 3 x 2 mile - 2 minute rest 8 miles Consistent pace WEEK 8 6 miles 2 x 3 mile - 2 minute rest 6 miles Week 2 pace 8 miles WEEK 9 5 miles Consistent pace 7 miles Week 1 pace 8 miles 2 seconds faster per mile than last week 2 x 4 miles at 1 second faster per mile than week second rest WEEK 10 5 miles Consistent pace 7 miles Week 2 pace 9 miles Consistent pace WEEK 11 6 miles Consistent pace 7 miles Week 2 pace - include hills 9 miles WEEK 12 7 miles Consistent pace 8 miles Week 2 pace 9 miles 1 seconds faster per mile than last week 3 x 3 miles at 1 second faster per mile than week second rest WEEK 13 8 miles Consistent pace 9 miles Week 2 pace 10 miles Week 10 pace WEEK miles Consistent pace 10 miles Week 2 pace 10 miles Week 10 pace WEEK 15 5 miles Easy pace 8 miles Week 1 pace 10 miles Week 10 pace TIP This programme is about finding your true potential when it comes to running. It s a progressive programme and will help you find your true 1 mile split time.

6 GYM PROGRAMME 2 EXERCISE DISTANCE DISTANCE DISTANCE NOTES Row 2 sets of 750m 2 minutes 3 sets of 750m 2 minutes 4 sets of 750m 2 minutes Maintain a consistent pace Cross trainer 2 sets of 1500m 2 minutes 3 sets of 1500m 2 minutes 4 sets of 1500m Bike 2 sets of 2km 2 minutes 3 sets of 2km 2 minutes 4 sets of 2km 2 minutes 2 minutes Select random programme Treat this as a long sprint effort

7 RUN PROGRAMME 3 DISTANCE PACE DISTANCE PACE DISTANCE PACE WEEK 1 3 miles Walk 5 miles Consistent split times 7 miles Consistent split times WEEK 2 3 miles Walk 5 miles Consistent split times 7 miles Consistent split times WEEK 3 3 miles Jog 6 miles Consistent split times 7 miles Consistent split times WEEK 4 4 miles Walk 6 miles Consistent split times 7 miles Consistent split times WEEK 5 4 miles Walk 6 miles Consistent split times 7 miles Consistent split times WEEK 6 4 miles Jog 6 miles Consistent split times 8 miles Consistent split times WEEK 7 5 miles Walk 7 miles Consistent split times 8 miles Consistent split times WEEK 8 5 miles Walk 7 miles Consistent split times 8 miles Consistent split times WEEK 9 5 miles Jog 7 miles Consistent split times 8 miles Consistent split times WEEK 10 6 miles Walk 8 miles Consistent split times 8 miles Consistent split times WEEK 11 6 miles Walk 8 miles Consistent split times 9 miles Consistent split times WEEK 12 6 miles Jog 9 miles Consistent split times 9 miles Consistent split times WEEK 13 7 miles Walk 10 miles Consistent split times 9 miles Consistent split times WEEK 14 7 miles Jog 11 miles Consistent split times 10 miles Consistent split times WEEK 15 7 miles Jog 11 miles Consistent split times 10 miles Consistent split times