"Half Marathon Training Schedule Template for Intermediaries - Fullpotential, Garmin"

ADVERTISEMENT
ADVERTISEMENT

Download "Half Marathon Training Schedule Template for Intermediaries - Fullpotential, Garmin"

Download PDF

Fill PDF online

Rate (4.6 / 5) 29 votes
HALF   M ARATHON   T RAINING   P LAN   -­‐   I NTERMEDIATE  
   
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
 
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Long Run, 60mins.
Easy effort Run,
Steady efforts Run,
Steady Undulating
Rest
Rest
Cross-Train, 40mins
Easy conversational
35mins
40mins
Run, 40mins
effort
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 5 x 3mins
Easy effort Run,
up, 10mins + 3 x
Long Run, 70mins.
Easy effort Run,
with 90 seconds
40mins + Body
4mins with 2mins
Rest + Pilates
Rest
Easy conversational
40mins
recovery jog
Conditioning,
recovery jog
effort
between efforts +
20mins
between efforts +
cool-down, 10mins
cool-down, 10mins
Kenyan Hills: warm-
Threshold: 4 x
Easy effort Run,
up, 10mins + 3 x 6
Easy effort Run,
Long Run, 80mins
5mins with
45mins + Body
mins with 2mins
Rest
30mins + Cross-
Rest
Easy conversational
90seconds recovery
Conditioning,
recovery jog
Train, 30mins
effort
jog between efforts
15mins
between efforts +
cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
10mins + 4 x 5mins
Easy effort Run,
Long Run, 45mins.
40mins + Body
with 75 seconds
Steady Undulating
Rest
30mins + Sports
Rest
Easy conversational
Conditioning,
recovery jog
Run, 40 mins
Massage
effort
20mins
between efforts +
cool-down, 10mins
 
 
WWW.GARMIN.CO.UK
1
HALF   M ARATHON   T RAINING   P LAN   -­‐   I NTERMEDIATE  
   
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
 
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Long Run, 60mins.
Easy effort Run,
Steady efforts Run,
Steady Undulating
Rest
Rest
Cross-Train, 40mins
Easy conversational
35mins
40mins
Run, 40mins
effort
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 5 x 3mins
Easy effort Run,
up, 10mins + 3 x
Long Run, 70mins.
Easy effort Run,
with 90 seconds
40mins + Body
4mins with 2mins
Rest + Pilates
Rest
Easy conversational
40mins
recovery jog
Conditioning,
recovery jog
effort
between efforts +
20mins
between efforts +
cool-down, 10mins
cool-down, 10mins
Kenyan Hills: warm-
Threshold: 4 x
Easy effort Run,
up, 10mins + 3 x 6
Easy effort Run,
Long Run, 80mins
5mins with
45mins + Body
mins with 2mins
Rest
30mins + Cross-
Rest
Easy conversational
90seconds recovery
Conditioning,
recovery jog
Train, 30mins
effort
jog between efforts
15mins
between efforts +
cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
10mins + 4 x 5mins
Easy effort Run,
Long Run, 45mins.
40mins + Body
with 75 seconds
Steady Undulating
Rest
30mins + Sports
Rest
Easy conversational
Conditioning,
recovery jog
Run, 40 mins
Massage
effort
20mins
between efforts +
cool-down, 10mins
 
 
WWW.GARMIN.CO.UK
1
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 6 x 4 mins
up, 10mins + 3 x 8
Easy effort Run,
Long Run, 90mins.
Easy effort Run,
with 60seconds
mins with 2mins
Cross-Train, 30mins
30mins + Cross-
REST
Easy conversational
30mins
recovery jog
recovery jog
Train, 30mins
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 4 x 6 mins
up, 10mins + 3 x 8
Easy effort Run,
Long Run, 90mins.
Easy effort Run,
with 60seconds
mins with 2mins
Cross-Train, 30mins
40mins + Cross-
REST
Easy conversational
30mins
recovery jog
recovery jog
Train, 30mins
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
45mins Run: 15mins
10mins + 4 x 6mins
Easy effort Run,
Long Run, 90 mins.
Easy effort Run,
Easy + 15mins
with 60seconds
Pilates
40mins + Pilates or
REST
Easy conversational
35mins
Threshold + 15 mins
recovery jog
Cross-Train, 30mins
effort
Easy
between efforts +
cool-down, 10mins
Threshold: warm-up,
10mins + 4 x 4mins
10 mins easy, 10
with 90seconds
Easy effort Run,
20mins easy run
Rest
mins threshold, 10
Rest
10 km Race
recovery jog
30mins + Stretch
and stretch
mins easy
between efforts +
cool-down, 10mins
 
 
WWW.GARMIN.CO.UK
2
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold: warm-up,
Rest OR 30mins
Easy effort Run,
Steady Undulating
10mins + 3 x 8mins
30mins Easy run +
Long Run, 90mins
Cross Training
40mins + Body
Rest + Sports
Run, 45mins but
with 2mins recovery
30mins Cross
with last 20mins @
(focus on upper
Weight Exercises,
Massage
push 4-5 hills up to
jog between efforts
Training
half marathon effort
body and core)
20mins
90%
+ cool down, 10mins
Threshold: warm-up,
Threshold: warm-up,
10mins + 5 x 5mins
10mins + 3 x 10mins
Long Run, 105mins.
Easy effort Run,
with 60seconds
Cross-Train, 40mins
undulating with
Pilates
Rest
Easy conversational
30mins + Stretch
recovery jog
+ Stretch
2mins recovery jog
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
40mins Run incl
10mins + 2 x 10mins
Recovery Run,
Easy effort Run,
Long Run, 120mins.
Rest
middle 25mins @
Rest
with 2mins recovery
30mins + Cross-
40mins
Easy conversational
Threshold effort
jog between efforts
Train, 30mins
+ cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
10mins + 5 x 5mins
30mins + Body
with 60seconds
Easy effort Run,
45mins Steady
Long Run, 60mins.
Rest or Pilates
Rest
Weight Exercises,
recovery jog
30mins + Stretch
Undulating Run
Easy conversational
20mins
between efforts +
cool-down, 10mins
 
 
WWW.GARMIN.CO.UK
3
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold: warm-up,
45mins Run:
10mins + 5 x 3 mins
(15mins Easy +
Easy effort Run,
with 60seconds
20 mins easy run
Rest or Pilates
Rest
10 km Race
15mins Threshold +
30mins + Stretch
recovery jog
and stretch
15mins Easy)
between efforts +
cool-down, 10mins
Threshold: warm-up,
10mins + 4 x 5mins
Easy effort Run,
Easy effort Run,
Steady Undulating
Long Run, 80mins
with 60seconds
Rest
40mins + Stretch,
30mins + Cross-
Rest
Run, 40mins (push
with last 40mins @
recovery jog
20mins
Train, 30mins
3-4 hills up to 90%)
half marathon effort
between efforts +
cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
Threshold: warm-up,
10mins + 5 x 3mins
Long Run, 60mins:
30mins + Cross-
10mins + 4 x 5mins
with 60seconds
30mins easy then
Pilates
Train, 30mins focus
with 2mins recovery
Easy Run, 30mins
Rest
recovery jog
30mins @ half
on Body Weight
jog between efforts
between efforts +
marathon effort
Exercises,
+ cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
10mins + Threshold,
Easy run, 20mins +
RACE DAY: GOOD
Rest
Rest
30mins Easy Run
Rest
10mins + cool-down,
Stretch
LUCK!
10mins
 
WWW.GARMIN.CO.UK
4
Page of 4