TEAM | Run Guides | Pro Half Marathon

Pro Half Marathon

WEEK 1

THE AIM FOR THE NEXT 12 WEEKS IS TO IMPROVE YOUR CONDITIONING AS A RUNNER SO YOU ARE ABLE TO COMPLETE THE HAF MARATHON FASTER OR STRONGER THAN EVER. ALONG WITH DOING THAT, THE TRAINING IN THIS PROGRAM WILL DEVELOP THE AEROBIC ENERGY SYSTEM WHICH WILL IMPROVE YOUR RUNNING AS A WHOLE AS WELL AS YOUR LACTATE THRESHOLD ENABLING YOU TO BE A MORE EFFICIENT RUNNER WITH YOUR ENERGY.

📅 Monday

AM: 6.5KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

1.5KM EASY / 10KM AT HMP (HALF MARATHON PACE) / 1.5KM EASY

📅 Wednesday

13KM EASY RUN

📅 Thursday

8KM RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

WU / 6.5KM TEMPO RUN / CD

📅 Sunday

19.5KM LONG RUN

WEEK 2

THIS FIRST TWO WEEKS IS ABOUT BUILDING YOUR ENDURANCE AND LAYING A SOLID FOUNDATION IN TRAINING FOR YOUR BIGGEST TRAINING WEEKS LATER IN THE PLAN. AS YOU DEVELOP THROUGHOUT THIS CYCLE, YOU SHOULD FIND THAT YOUR LT PACE IMPROVES WHICH WILL ENABLE ALL OF YOUR OTHER RUNNER PACES TO THAT EFFORT IMPROVE ALONG WITH IT.

📅 Monday

AM: 8KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

1.5KM EASY / 10KM AT HMP (HALF MARATHON PACE) / 1.5KM EASY

📅 Wednesday

14.5KM EASY RUN

📅 Thursday

8KM RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

WU / 6.5KM TEMPO RUN / CD

📅 Sunday

19.5KM LONG RUN

Week 3

THIS WEEK WE INTRODUCE INTERVAL TRAINING FOR THE FIRST TIME IN THE PLAN. THESE WILL FEATURE REGULARLY AND YOU MAY FEEL PRESSURE AROUND THEM OR FRIGHTENED TO ATTEMPT THEM. THE SIMPLIEST WAY OF SUMMARISING INTERVAL TRAINING IS THAT IT'S THE SAME AS ANY OTHER RUN YOU'VE DONE BEFORE, JUST WITH A MIXTURE OF PACES OR EFFORT AND RECOVERY SECTIONS ARE INCLUDED. IF YOU REMEMBER THAT AND KEEP CALM, YOU CAN FIND SOME MASSIVE IMPROVEMENTS BY INCORPORATING THIS TYPE OF TRAINING INTO YOUR WEEKLY SCHEDULE. WORKING FASTER THAN RACE PACE IS DEVELOPING YOUR LACTATE THRESHOLD WHICH AS SPOKEN ABOUT EARLIER IN THE PLAN, IS GOING TO AID YOU BECOMING MORE EFFICIENT AT USING YOUR ENERGY. OVER 21KM, THE MORE EFFICIENT YOU CAN BE THE MORE ENERGY YOU CAN HARNESS TOWARDS THE JOB AT HAND.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

7 X 4 MINUTES AT 10K PACE OFF 3 MINUTES JOG RECOVERY

📅 Wednesday

16KM EASY RUN

📅 Thursday

8KM RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

WU / 8KM TEMPO RUN / CD

📅 Sunday

22.5KM LONG RUN

Week 4

WE WILL CONTINUE TO TOUCH UP ON YOUR HALF MARATHON RACE PACE THROUGHOUT THE PLAN IN DIFFERENT WAYS WHETHER IT'S IN AN INTERVAL WORKOUT, LONG RUN OR MID WEEK TRAINING RUN, IT'S GREAT PRACTICE TO GET YOUR BODY AND MIND TUNED INTO WHAT THAT SHOULD FEEL LIKE SO COME RACE DAY WHEN THE GUN GOES, YOU CAN LOCK STRAIGHT ONTO PACE AND SETTLE IN FOR THE NEXT 21KM.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

8 X 1KM WITH 60S REST

📅 Wednesday

17.5KM EASY RUN

📅 Thursday

8KM RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

13KM EASY RUN

📅 Sunday

24KM - FINAL 6.5KM AT HMP LONG RUN

Week 5

THERE'S A REAL FOCUS ON QUALITY THIS WEEK AS WE TOUCH UP ON OUR HILL RUNNING. HILLS ARE A GREAT WAY FOR FREE SPEED WORK BECAUSE THIS TYPE OF TRAINING PRMOTES YOU USING AS MUCH POWER AS POSSIBLE TO GET YOURSELF UP THE INCLINE. WHILST DOING THESE INTERVALS, FOCUS ON PUMPING THE ARMS, INCREASING YOUR KNEE DRIVES, WORKING ON LANDING ON THE BALLS OF YOUR FEET AND LEANING INTO THE HILL. IF YOU CAN MASTER THIS TECHNIQUE, YOU WILL FIND YOURSELF AT THE TOP MUCH QUICKER!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

10 MINUTES AT TEMPO / 3 MINUTES RECOVERY / 3 X 4 X 30 SECOND HILL SPRINTS

📅 Wednesday

17.5KM EASY RUN

📅 Thursday

1.5KM EASY / 10KM AT HMP (HALF MARATHON PACE) / 1.5KM EASY

📅 Friday

REST

📅 Saturday

WU / 8KM TEMPO RUN / CD

📅 Sunday

25.5KM LONG RUN

Week 6

ANOTHER WEEK OF SOLID TRAINING HERE, NOTHING FANCY BUT EVERY ELEMENT OF TRAINING HAS A PLACE. BY NOW, YOUR EASY RUNNING PACE SHOULD BE COMFORTABLE AND HOPEFULLY YOU SHOULD UNDERSTAND THE IMPORTANCE OF TAKING YOUR EASY DAYS EASY BECAUSE OF HOW HARD THE HARD DAYS ARE!THIS IS WHERE THE REAL TRAINING STARTS AND IT'S YOUR FINAL FULL TRAINING WEEK BEFORE AN EASIER WEEK.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

3 X 5KM AT HMP OFF 2 MINUTES JOG

📅 Wednesday

19.5KM EASY RUN

📅 Thursday

8KM RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Friday

REST

📅 Saturday

WU / 8KM TEMPO RUN / CD

📅 Sunday

27.5KM LONG RUN

Week 7

WE WILL WORK IN SMALLER TRAINING BLOCKS SO THE TRAINING CYCLE IS MORE MANAGEABLE AND YOU DON'T RISK INJURY OR OVERTRAINING. ON DOWN WEEKS, TAKE THE PRESSURE OFF AND PHYSICALLY RECOVER AS WELL AS MENTALLY TOO.FROM NEXT WEEK, SOME OF YOUR SESSIONS REALLY RAMP UP SO REST UP AND BE READY! IT MAY SEEM DAUNTING BUT IT CAN BE THE DIFFERENCE BETWEEN HITTING YOUR GOAL AND MISSING IT. THE IMPROVEMENTS YOU'LL MAKE FROM PUSHING YOURSELF IN A DIFFERENT WAY WILL STICK WITH YOU FOR YEARS TO COME!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

10KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Wednesday

11KM EASY RUN

📅 Thursday

INTERVALS

6 X 1KM (90S RECOVERY)

📅 Friday

REST

📅 Saturday

TUNE UP RACE - 3KM EASY WARM UP / 10KM RACE / 3KM EASY COOL DOWN

📅 Sunday

21KM LONG RUN

Week 8

WITH A TOUGH WEEKEND LAST WEEK THE START OF THE WEEK IS ALL EASY RECOVERY RUNNING BUT RAMPS UP TOWARDS THE END WITH YOUR LONGEST LONG RUN TO DATE. NOW YOUR LONG RUN IS WELL OVER RACE DISTANCE, IT'S IMPORTANT THAN YOU'RE FUELLING FOR THOSE TRAINING DAYS ACCORDINGLY. YOUR HYDRATION AND ENERGY INTAKE IS ESSENTIAL TO SUCCESSFULLY MANAGAING THE TRAINING AND SMASHING IT ON RACE DAY.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

10 X 1KM WITH 60S REST

📅 Wednesday

19.5KM EASY RUN

📅 Thursday

AM: 8KM EASY RUN
PM: 6.5KM EASY RUN

📅 Friday

REST

📅 Saturday

WU / 10KM TEMPO RUN / CD

📅 Sunday

27.5KM LONG RUN

Week 9

THREE MORE WEEKS TO GO UNTIL RACE WEEK, THIS IS THE REAL CRUX OF THE TRAINING PLAN. YOU'VE WORKED REALLY HARD TO THIS POINT AND PUT IN SOME SERIOUS SESSIONS SO WHAT YOU HAVE AHEAD OF YOU IS WITHIN YOUR GRASP AND YOUR CAPABILITIES. START TO THINK ABOUT THE SMALLER ELEMENT OF TRAINING THAT YOU CAN IMPROVE ON WHETHER THAT'S YOUR SLEEP QUALITY, RECOVERY IN GENERAL, DIET OR STRENGTH WORK. THE MORE YOU CAN IMPROVE ON THESE 1%ERS THE MORE YOU WILL BENEFIT COME RACE DAY.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

16 X 400M WITH 60S REST

📅 Wednesday

19.5KM EASY RUN

📅 Thursday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Friday

REST

📅 Saturday

WU / 10KM TEMPO RUN / CD

📅 Sunday

27.5KM LONG RUN

Week 10

AS THE VOLUME STARTS TO DROP SLIGHTLY IT'S EASY FOR YOUR BODY TO ENTER AUTO PILOT MODE AND FEEL SLIGHTLY SLUGGISH. THIS IS WHERE POST RUN STRIDES AND FUELLING ARE REALLY IMPORTANT. ENSURE THAT YOUR STRIDES ARE DONE SO YOU KEEP THE POP IN THE LEGS AND YOUR NUTRITION IS ON POINT SO YOU'RE GETTING ALL THE ENERGY NEEDED FOR TRAINING! THE 10KM RACE IS A GREAT OPPORTUNITY TO PUT YOUR TRAINING TO THE TEST AS WELL AS YOUR FITNESS TWO WEEKS OUT FROM THE TARGET RACE.

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

10KM EASY RUN PLUS 4 X 20s STRIDES AT 5KM RACE PACE/EFFORT POST RUN WITH A WALK BACK RECOVERY POST RUN

📅 Wednesday

11KM EASY RUN

📅 Thursday

INTERVALS

12 X 60S OFF 60S JOG

📅 Friday

REST

📅 Saturday

TUNE UP RACE - 3KM EASY WARM UP / 10KM RACE / 3KM EASY COOL DOWN

📅 Sunday

21KM LONG RUN

Week 11

YOUR FINAL WEEK OF TRAINING BEFORE RACE WEEK, NOTHING NEW TO YOU AND YOU'RE IN GREAT SHAPE AT THIS POINT. START TO PLAN THE RACE DAY NOW SO YOU LEAVE NO STONE UNTURNED. FROM THE NIGHT BEFORE WITH YOUR FUELLING, TO YOUR PRE RACE BREAKFAST, WAKE UP TIME, TRAVEL ARRANGEMENTS, WARM UP, TOILETS AT THE START, BAG DROP, RACE KIT, RACE STRATEGY AND FINALLY, WHAT HAPPENS IF PLAN A DOESN'T GO TO PLAN? CREATE A PLAN B AND C NOW SO COME RACE DAY, YOU ARE READY FOR ANYTHING THIS RACE THROWS AT YOU. YOU'RE READY!

📅 Monday

AM: 10KM EASY RUN
PM: 6.5KM EASY RUN

📅 Tuesday

INTERVALS

3 X 3KM AT HMP OFF 2 MINUTES JOG

📅 Wednesday

14.5KM EASY RUN

📅 Thursday

10KM EASY RUN

📅 Friday

REST

📅 Saturday

WU / 11KM TEMPO RUN / CD

📅 Sunday

16KM LONG RUN

Week 12

RACE WEEK!! THIS IS IT, TIME TO CASH IN ALL OF YOUR HARD WORK. YOU'VE DONE THE INTERVALS, THE LONG RUNS, THE STRENGTH WORK AND GOT OUT OF THE DOOR WHEN YOU DIDN'T WANT TO. NOW IT'S DOWN TO YOU, GO AND SMASH YOUR GOAL. GOOD LUCK!!

📅 Monday

6.5KM EASY RUN

📅 Tuesday

6.5KM EASY RUN

📅 Wednesday

REST

📅 Thursday

INTERVALS

10 X 45S OFF 90S WALK
CONTROLLED EFFORT ON THE 45S TO SHAKE THE LEGS OUT AHEAD OF THE WEEKEND

📅 Friday

REST

📅 Saturday

5KM EASY JOG PLUS POST-RUN STRIDES

📅 Sunday

RACE DAY

Half Marathon Pacing (Pro)

KM:

Pro Easy running Steady running Threshold Intervals Race pace 10km race pace
1:10 4:00 - 4:25 3:41 - 3:58 3:18 3:03 3:19 3:10
1:15 4:16 - 4:39 3:57 - 4:16 3:32 3:14 3:33 3:23
1:20 4:31 - 4:58 4:12 - 4:31 3:45 3:27 3:48 3:37


MILES:

Pro Easy running Steady running Threshold Intervals Race pace 10km race pace
1:10 6:25 - 7:05 5:55 - 6:24 5:19 4:54 5:20 5:06
1:15 6:50 - 7:30 6:20 - 6:50 5:40 5:13 5:43 5:27
1:20 7:15 - 8:00 6:45 - 7:15 6:02 5:33 6:06 5:49