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 this plan, you should have been running for at least two months and should have a base mileage of about eight to 10 miles per week. If you have any questions about your training or need some advice on nutrition or injuries, please email the team at info@ocll.co.uk. MONDAYS: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. TUESDAYS AND THURSDAYS: After your warmup, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run. WEDNESDAYS: Some Wednesdays are designated rest days. Others are crosstraining (CT) days when you should do a ing activity (biking, walking, swimming, elliptical trainer, etc.) at easy-tomoderate effort for 30 to 45 minutes. It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. FRIDAYS: Do a ing (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a complete rest day. It's important that you're feeling strong and rested for your Saturday long run. SATURDAYS: This is the day for your long, slow, distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run. SUNDAYS: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. You can also do a run/walk combination or crosstrain. Finish your run with some gentle stretching. MODIFYING THE SCHEDULE: You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day. TRAINING TIPS: You will need the appropriate gear for the half-marathon. Ideally start with getting fitted for a pair of running shoes that are suitable for long-distance running. Get good sweatwicking running socks and a race outfit. Wear your gear on your long training days so you know that it works for you. While you can do some of your training on a treadmill, it's best to do your long training days, at least, outdoors in similar conditions to race day. Be sure to stay hydrated, including using sports drinks during your long training days. Find out what the race will be providing on course and train with that drink, if possible. It would be smart to attend a shorter race, such as a 5K or 10K, and observe road race etiquette or to try a park run. Have fun after all your first half marathon will be your personal best 2
BEGINNER TRAINING SCHEDULE WK. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 2 miles Rest 2.5 miles Rest 3 miles 2 Rest 2 miles Rest 3 miles CT or Rest 4 miles 3 Rest 2.5 miles CT 3 miles Rest 5 miles 4 Rest 3 miles CT 4 miles Rest 6 miles 5 Rest 3 miles CT 3 miles Rest 7 miles 6 Rest 4 miles CT 4 miles Rest 8 miles 7 Rest 4 miles Rest 4 miles CT 9 miles 8 Rest 4 miles CT 3 miles Rest 10 miles 20 to 30 minutes EZ run or 20 to 30 minutes EZ run or 20 to 30 minutes EZ run or 20 to 30 minutes EZ run or 9 Rest 5 miles CT 4 miles Rest 11 miles Rest 10 4 miles Rest 3 miles CT 12 miles 11 Rest CT Rest 3 miles CT 5 miles 12 Rest 2 miles 20 minutes Rest 20 minutes Rest RACE DAY 3
INTERMEDIATE This 12-week training schedule is perfect for an intermediate runner. To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. If you re not up to that, you may want to try the beginner s half-marathon schedule. If you have any questions about your training or need some advice on nutrition or injuries, please email the team at info@ocll.co.uk. MODIFYING THE SCHEDULE: You can switch days to accommodate your schedule. If you re busy one day, it s fine to swap a rest day for a run day. These are the details of the types of workouts you will do throughout the week. CROSS-TRAINING (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on building your endurance and strength. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes. Strengthtraining, especially your lower body and core, is also very beneficial for long distance runners. TEMPO RUN: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you re not sure what your 10K pace is, run at a pace that feels comfortably hard. PACE RUNS: After a 10-minute warm-up, run at your anticipated halfmarathon pace for the designated mileage. INTERVAL WORKOUTS (IW): After a 10-minute warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400-meter recovery in between. REST: Rest is critical to your recovery and injury prevention efforts, so don t ignore rest days. Your muscles actually build and repair themselves during your rest days. Fridays are a good day for rest since you will have run on Thursday and you ll have your longest run of the week on Saturday. SATURDAY LONG RUNS: Run at a comfortable, conversational pace for the designated mileage. You can figure out the mileage of your outdoor routes with resources such as MapMyRun.com. SUNDAYS: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles and gets you more comfortable with running on fatigued legs. 4
INTERMEDIATE TRAINING SCHEDULE WK. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 CT 30 minutes tempo Rest or CT 4 miles Rest 5 miles 3 miles EZ 2 CT 4 x 400 IW Rest or CT 4 miles Rest 6 miles 3.5 miles EZ 3 CT 35 min. tempo 4 miles 3 miles Rest 7 miles 3 miles EZ 4 CT 5 x 400 IW Rest 4 miles race pace Rest 7 miles 3 miles EZ 5 CT 35 minutes tempo 5 miles 3 miles race pace Rest 8 miles 4 miles EZ 6 CT 6 x 400 IW 5 miles 4 miles race pace 2 miles EZ Rest 10K race 7 CT 40 minutes tempo 5 miles 4 miles race pace Rest 9 miles 4 miles EZ 8 CT 6 x 400 IW 6 miles 3 miles race pace Rest 10 miles 4 miles EZ 9 CT 45 minutes tempo 5 miles 4 miles race pace Rest 11 miles Rest 10 CT 7 x 400 IW 5 miles 3 miles race pace Rest 12 miles 3 miles EZ 11 CT 45 minutes tempo Rest 3 miles race pace Rest 5 miles 3 miles EZ 12 Rest 4 miles 30 minutes 10K pace 2 miles Rest 20 min. RACE DAY 5
ADVANCED This 12-week training schedule is perfect for an advanced runner. To start this plan, you should already be running about five days a week and can run up to 8 miles comfortably. If you re not up to that, you may want to try the intermediate half-marathon schedule. If you have any questions about your training or need some advice on nutrition or injuries, please email the team at info@ocll.co.uk. CROSSING-TRAINING (CT): Cross-training activities allow you to give your joints and running muscles a break while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes. You ll also benefit from doing 15 minutes of strength-training two times each week. TEMPO RUN: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at a pace of about 10 seconds slower than your 10K pace. Finish with 5 to 10 minutes of cooling down. If you re not sure what your 10K pace is, run at a pace that feels comfortably hard. INTERVAL WORKOUTS (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between. For the 800 meter intervals, run 800 meters (two laps around most tracks) at your 5K race pace and then recover for 800 meters in between intervals. REST: Rest is critical to your recovery and injury prevention efforts, so don t ignore rest days. Your muscles actually build and repair themselves during your rest days. Fridays are a good day for rest, as you ll have run on Thursday and will have your longest run of the week on Saturday. SATURDAY LONG RUNS: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road, and you re not sure how far you run, you can figure out the mileage by using resources such as MapMyRun.com. Or, you can always drive your route in your car ahead of time and measure the mileage using your car odometer. SUNDAYS: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles and get your body and mind used to run on tired legs. TUNE-UP RACE: This schedule recommends a 10K tune-up race at Week 8 so you can practice racing and get a sense of your fitness level. If you can t find a 10K race that weekend, you can do a shorter distance race, or do it during Week 9 or 10. SWITCHING DAYS: You can switch days to accommodate your schedule. If you re busy one day, it s fine to swap a rest day for a run day. 6
ADVANCED TRAINING SCHEDULE WK. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 CT 35 min tempo Rest 5 mi Rest 7 mi 3 mi EZ 2 CT 6 x 400 IW Rest or CT 35 min tempo Rest or CT 9 mi 3 mi EZ 3 CT 35 min tempo Rest or CT 5 mi Rest 10 mi 3 mi EZ 4 CT 4 x 800 IW Rest or CT 40 min tempo Rest 8 mi 3.5 mi EZ 5 CT 6 hill repeats 5 miles 3 miles race pace Rest 8 miles 4 miles EZ 6 CT 7 hill repeats CT 40 mi tempo run Rest 11 mi 3 miles EZ 7 CT 8 x 400 IW Rest or CT 40 min tempo Rest 13 mi (last 3 at race pace) 4 mi EZ 8 CT 5 x 800 IW Rest or CT 35 min tempo run 3 miles EZ Rest 10K race 9 CT 8 hill repeats Rest or CT 45 min tempo Rest 10 mi 4 mi EZ 10 CT 7 x 400 IW Rest or CT 35 min tempo Rest 14 mi (last 4 at race pace) 4 mi EZ 11 CT 40 min tempo Rest 4 mi race pace Rest 5 mi 3 MI EZ 12 Rest 4 mi 30 minutes 10K pace 3 mi Rest 20 minutes RACE DAY! 7
SUGGESTED TRAINING ROUTES CHADDERTON LOOP APPROX: 3.2 miles CHADDERTON/ROYTON LOOP APPROX: 5.7 miles Starts and ends at Chadderton Wellbeing Centre 2 Starts and ends at Chadderton Wellbeing Centre 3 2 4 1 3 5 1 8