Welington Marathon Clinic
Intermediate Half Marathon Training Schedule

adidias  

also: stretching and core strength exercises on Monday and Friday

mon tue wed thu fri sat sun
week 11 20 min jogging

start io Initial programme

35 min include 20 minutes‘up tempo’ 20 min jogging 35 min steady REST 60 min steady 20 min jogging
week 22 25 min jogging 40 min include 20 minutes‘up tempo’ 25 min jogging 40 min steady REST 65 min steady 25 min jogging
week 33 30 min jogging 45 min include 20 minutes‘up tempo’ 30 min jogging 45 min steady REST 70 min steady 30 min jogging
week 44 35 min jogging 45 min include 20 minutes‘up tempo’ 35 min jogging 50 min steady REST 75 min steady 35 min jogging
week 55 35 min jogging 40 min 4 min hard, 2 min jog3 min hard, 90 sec jog 2 min hard, 1 min jog1 min hard-warm down 35 min jogging 55 min steady REST 80 min steady 35 min jogging
week 66 35 min jogging 40 min 4 min hard, 2 min jog3 min hard, 90 sec jog 2 min hard, 1 min jog1 min hard-warm down 35 min jogging 60 min include 20 minutes‘up tempo’ REST 90 min steady 35 min jogging
week 77 REST

start io Initial programme

70 min steady 35 min jogging 40 min 4 min hard, 2 min jog3 min hard, 90 sec jog 2 min hard, 1 min jog1 min hard-warm down 35 min jogging 100 min steady REST
week 88 40 min 2 min hard, 2 min jog3 min hard, 90 sec jog 1 min hard, 1 min jog1 min hard-warm down 35 min jogging – include3 x 15 secondsprints 50 min steady 35 min jogging 30 min warm up –90 seconds hard, 45 seconds easy x 5– warm down REST 5 x 3min 2 min hard, 2 min jog3 min hard, 90 sec jog 1 min hard, 1 min jog1 min hard-warm down
week 99 35 min jogging
start io Booster programme
60 min jogging REST REST 35 min jogging include4 x 30 secondsprints 60 min steady 35 min jogging include5 x 30 secondsprints
week 1010 REST 35 min jogging include5 x 15 secondsprints 35 min jogging include2 x 15 secondsprints 15 min jogging REST 15 min jogging, orcomplete 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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