EVERY Woman's Duathlon and Events of Woodbury

Saturday, 28 March 2015

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Half Marathon training guide

also: stretching and core strength exercises on Monday and Friday
 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week One

 

Rest

 

25 min
Jogging

20 min
Fast walk

25 min
Jogging

Rest

 

60 min
Jog 25,
 fast walk 20,
 jog 15

20 min
Jogging

Week Two

Rest

30 min
Jogging

25 min
Fast walk

30 min
Jogging

Rest

65 min
Jog 25,
fast walk 20,
run 20

25 min
Jogging

Week Three

Rest

35 min
Jogging

30 min
10 min jog,
10 min fast walk, 10 min jog

35 min
Jogging

Rest

70 min
Jog 25,
fast walk 20,
run 25

30 min
Jogging

Week Four

Rest

35 min
Jogging

35 min
10 min jog,
10 min fast walk, 15 min jog

45 min
Jogging

Rest

75 min
Jog 30,
fast walk 15,
run 30

35 min
Jogging

Week Five

Rest

25 min
Jogging

50 min
Jogging

25 min
Jogging

Rest

80 min
Jog 35,
fast walk 10,
run 35

35 min
Jogging

Week Six

25 min
Jogging

25 min
Jogging

50 minRun

25 min
Jogging

Rest

90 min
Jog 35, fast walk 10, run 45

35 min
Jogging

Week Seven

Rest

25 min
Jogging

50 min
Run - do at least 20 min at your prospected race pace

25 min
Jogging

35 min
Jogging

100 min
Jogging/Run

35 min
Jogging

Week Eight

40 min
Run - include a couple of short sprints

35 min
Jogging

Rest

35 min
Jogging

30 min
Run - include a couple of short sprints

35 min
Steady run

50 min
Run - do at least 20 min at your prospected race pace

Week Nine

35 min
Jogging

40 min
Jogging

Rest

Rest

35 min
Jogging

60 min
Run - do at least 20 min at your prospected race pace

35 min
Jogging

Week Ten

Rest

35 min
Jogging

Rest

15 min
Jogging

15 min
Jogging

Rest

RACE


This program is a guide only and is not recommended if you have any health issues. We recommend that you also consult your doctor or physician before starting the program.
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