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 includes four running days and 1 strongly recommended strength or speed workout every week. You can do the workout on Wednesday or Thursday you do not need both (only if you feel strong and have time). Sunday Monday Easy Run Tuesday Training Wednesday Strength/Speed Thursday /Cross Friday Easy or Fartlek Saturday Long Run Day Week 1 Intro Week & Get Running Intro and Welcome to Training!!! At Home 25 min easy 25-30 minute easy run 10 km Week 2 25 min easy run At Home Hills 5 x Hill Repeats 25-30 minute easy run 12 km Week 3 25 min easy run At Home Hills 6 x Hill Repeats 2 min sl hard 3 min easy Repeat x 3 Or easy 20 min 14 km Week 4 25 min easy run At Home Hills 8 x Hill Repeats or as above 4 min sl hard 1 min easy Repeat x 4 Or easy 25 min 10 km
Sunday Monday Easy Run Tuesday Training Wednesday Strength/Speed Thursday /Cross Friday Tempo Saturday Long Run Day Week 5 25 min easy run At Home Speed 5 min Warm up 4 x 400m 400 m rest between 5 min sl faster 1 min easy Repeat x 4 Or easy 30 min 15 km Week 6 25 min easy run At Home Speed 5 min Warm up 6 x 400m 400 m rest between Workout 1 min sl faster 2 min easy Repeat x 8-10 16.5 km Week 7 25 min easy run At Home Speed 2 min Warm up 1000 m x 2 2 min between 4 x hill repeats Easy 6 km 18 km Week 8 25 min easy run At Home 600/800/1000 1000/800/600 2 min rest between each 2 min sl faster 2 min easy Repeat x 8 10 km
Sunday Monday Easy Run Tuesday Training Wednesday Strength/Speed Thursday Friday Easy or Fartlek Saturday Long Run Day Week 9 25 min easy run At Home Fartlek - 2 min warm up - 1000 m x 5 repeats - - 400m rest between easy 25 min 18.5 km Week 10 & Lon Run 25 min easy run At Home Fartlek - 2 min warm up - 800m x 6 repeats - 400 m between Day 20 km Week 11 25 min easy run At Home Fartlek - - 10 min mod pace - 1 min rest - Repeat x 3 5 min sl hard 1 min easy Repeat x 4 Or easy 30 min 8 km Week 12 Race 25 min easy run At Home At Home Strength Workout Day RACE DAY
Keep in Mind This program is flexible and the workouts can be done on different days if you need to shift them around a bit Focus in on the Long Run and maintaining your pace during that long run Never do a pure speed day the day before a long run Always start each work out with a 5 min easy warm up Sunday or Monday is always your designated DAY (the day after your long run) Always consult a medical doctor before engaging in any rigorous exercise activity. Running is about the quality of your training, not the quantity. Do the strength workouts. SCHEDULE DESCRIPTION AND A FEW INSTRUCTIONS Warm Up please walk for 5 minutes at an easy pace prior to every walk/run workout to gradually increase your heart rate and warm up your muscles. Cool Down please walk for 5 min at an easy pace after every walk/run workout to gradually bring your heart rate down and provide re-covery time for working muscles.
Cross Training includes non-running activities or walking. Examples are cycling, swimming, pilates, yoga and elliptical trainers. You want to warm up for 5 minutes with an easy walk or up and down the stairs a few times. Strength Training includes body weight exercises, resistance training, pilates, yoga. It includes upper body, lower body and core exercises. These exercises will increase lean muscle tissue and boost metabolism. Strength training allows you to rest your running muscles and train opposing muscle and energy systems. This will reduce your risk of over training and injury. It helps speed recovery. These activities should be done at a moderate to hard pace. Long Run this run is all about getting in the distance. It should be slow. You should be able to talk through out. You need to make it all the way through the distance. Walk/run intervals are great and will help get you to the end by giving your body and mind time to recover and reenergize. We build slowly through the weeks with some rest weeks where the distance is less. Days/Off Days these days are just as important as workout days. This is when your body recovers and gets stronger. You can walk or do other gentle activity these days. Focus on healthy eating and drinking water. Enjoy them! Tempo Run - This is a pace where your speaking is a bit laboured. You can run this straight out, with 5 or 10 min intervals or the usual 12/1 intervals. Easy Run This is a pace during which you can run comfortably and chat (even to yourself!). It is a slow and comfortable pace for you. You should be able to keep this pace for a long time.
Fartlek Run A fancy term for intervals. They can be 5 min mod pace repeats, 10 min mod pace repeats or only a few minute surges followed by rest. The point is, there is fast running combined with adequate rest. Short but tough! ALWAYS have a minimum of 1 DAY per week, more if you are just getting back into it. copyright 2015 RunningMoms