Welington Marathon Clinic
Beginners Half Marathon Training Schedule

adidias

also: stretching and core strength exercises on Monday and Friday

mon tue wed thu fri sat sun
week 11 REST

start io Initial programme

25 min jogging 20 min fast walk 25 min jogging REST 60 min jog 25,fast walk 20 jog 15 20 min jogging
week 22 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 33 REST 35 min jogging 30 min 10 min jog,10 min fast walk10 min jog 35 min jogging REST 70 min jog 25fast walk 20 run 25 30 min jogging
week 44 REST 35 min jogging 35 min 10 min jog,10 min fast walk15 min jog, 45 min jogging REST 75 min jog 30fast walk 15 run 30 35 min jogging
week 55 REST 25 min jogging 50 min jogging 25 min jogging REST 80 min jog 35fast walk 10 run 35 35 min jogging
week 66 25 min jogging 25 min jogging 50 min run 25 min jogging REST 90 min jog 35fast walk 10 run 45 35 min jogging
week 77 REST

start io Initial programme

25 min jogging 50 min run – do at least 20 min at your prospected race pace 25 min jogging REST 100 min jogging/run 35 min jogging
week 88 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 50 min run – do at least 20 min at your prospected race pace
week 99 35 min jogging
start io Booster programme
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 1010 REST 35 min jogging REST 15 min jogging 15 min jogging REST RACE
pace example adidas
jogging very light running and conversation easy
run you should be in control of your breathing and be able to just hold a conversation
sprints all out bursts

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