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    MON TUE WED THU FRI SAT SUN Total Notes: 2021 Half Marathon Plan

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    David Thomson
    This half marathon training plan spans 8 weeks and includes runs of varying distances and intensities. Key workouts include progression runs with the final portion at moderate pace, hill sprints, intervals and tempo runs at 5km and 10km race pace, and runs with sections at half marathon goal pace. The longest runs are built up to a maximum of 20km. Recovery days involve rest or easy runs to aid the body's adaptation to training stresses.

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    MON TUE WED THU FRI SAT SUN Total Notes: 2021 Half Marathon Plan

    Uploaded by

    David Thomson
    690 views1 page
    This half marathon training plan spans 8 weeks and includes runs of varying distances and intensities. Key workouts include progression runs with the final portion at moderate pace, hill sprints, intervals and tempo runs at 5km and 10km race pace, and runs with sections at half marathon goal pace. The longest runs are built up to a maximum of 20km. Recovery days involve rest or easy runs to aid the body's adaptation to training stresses.

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    GTN-Half-Marathon-Trianing-Plan

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    This half marathon training plan spans 8 weeks and includes runs of varying distances and intensities. Key workouts include progression runs with the final portion at moderate pace, hill sprints, intervals and tempo runs at 5km and 10km race pace, and runs with sections at half marathon goal pace. The longest runs are built up to a maximum of 20km. Recovery days involve rest or easy runs to aid the body's adaptation to training stresses.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    690 views1 page

    MON TUE WED THU FRI SAT SUN Total Notes: 2021 Half Marathon Plan

    Uploaded by

    David Thomson
    This half marathon training plan spans 8 weeks and includes runs of varying distances and intensities. Key workouts include progression runs with the final portion at moderate pace, hill sprints, intervals and tempo runs at 5km and 10km race pace, and runs with sections at half marathon goal pace. The longest runs are built up to a maximum of 20km. Recovery days involve rest or easy runs to aid the body's adaptation to training stresses.

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    © All Rights Reserved
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    2021 HALF MARATHON PLAN

    MON TUE WED THU FRI SAT SUN TOTAL NOTES


    Hill Sprints are a good way of
    Progression Run: accessing intensity without
    WEEK 01 6km easy run w/ 8x8sec
    8km easy run REST DAY 8km easy run 10km with the last REST DAY 12km easy run 44KM running fast, all whilst
    hill sprints improving power, and injury
    15mins @ moderate pace
    resilience.

    Fartlek Run: The moderate pace effort


    Progression Run:
    6km easy run w/ 8x10sec 8km easy run w/ 8x20sec should feel sustainable, but
    WEEK 02 hill sprints @ 3-5km race pace,
    REST DAY 8km easy run 12km with the last REST DAY 14km easy run 48KM uncomfortable. Almost like a
    20mins @ moderate pace light tempo effort.
    40sec easy

    Ladder Intervals: HM Pace Workout:


    3km easy w/u. 3km easy w/u.
    WEEK 03 6km easy run 1, 2, 3, 2, 1, 2, 3 mins @ 5km REST DAY 10km easy run 2x10mins @ target HM REST DAY 16km easy run 52KM
    race pace, with equal pace, with 5mins recovery
    recoveries. 2km easy w/d jog between. 3km easy w/d
    HM Pace Workout:
    Hill Reps: 3km easy w/u. Optional easy week. If you're
    3km easy w/u.
    6km easy run w/ 8x10sec 8x45secs uphill @ 5km race feeling significantly fatigued by
    WEEK 04 hill sprints effort, with jog back down
    5km easy run 10km easy run 8, 6, 4, 2mins @ target HM REST DAY 16km easy run 56KM this point then remove the Hill
    pace, with 2mins recovery jog
    recoveries. 2km easy w/d Rep and HM Pace Workouts
    between. 3km easy w/d

    HM Pace Workout:
    Intervals: 3km easy w/u. 3km easy w/u.
    6km easy run w/ 5x3mins @ 10km race pace,
    WEEK 05 10x10sec hill sprints with 2min jog recoveries
    6km easy run 8km easy run 15mins @ target HM pace,
    3mins recovery jog between,
    REST DAY 18km easy run 60KM
    between. 2km easy w/d 10mins @ target HM Pace.
    3km easy w/d
    Intervals: 3km easy w/u. Build Run: 3km easy w/u. Longest Sunday run of the
    3km @ HM pace, 2km @ 10km 2x3km building to 10km race programme. If you are feeling
    WEEK 06 6km easy run pace, 1km @ 5km pace, w/ REST DAY 10km easy run effort by the final minute, with REST DAY 18-20km easy run 60KM in control, then try to achieve
    3min jog recoveries between. 1km jog recovery between. 20km at a very easy
    2km easy w/d" 2km easy w/d aerobic pace

    Fartlek Run: HM Pace Workout:


    8km easy run w/ 8x40sec 3km easy w/u.
    WEEK 07 6km easy run
    @ 3-5km race pace,
    6km easy run 8km easy run 2x15mins @ target HM pace, REST DAY 18km easy run 60KM
    with 2mins recovery jog
    20sec easy between. 3km easy w/d
    Intervals - HM Pace:
    2km easy w/u.
    WEEK 08 6km easy run 8x400m @ 5km pace, with 60
    32KM
    REST DAY 4Km easy run REST DAY sec static recovery between. REST DAY 12km steady run Easy Week
    w/ 8x10sec hill sprints
    1km easy. 2km @ HM Pace.
    2km easy w/d
    HM Pace Workout: 3-4km easy run.

    WEEK 09
    2km easy w/u. Loosen out the legs the day 20KM
    5Km easy run 4x3mins @ HM pace, 1min jog REST DAY 5km easy run REST DAY before. HALF MARATHON Race Week
    recovery between. Finish with some accelerations + HM
    2km easy w/d to open the legs out

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