Half Marathon Training Plan

July 01 2015

#1001waystotrain with Fitness First

 

Half Marathon Training Programme

Duration Activity
15 weeks 5 sessions and 2 rest days per week for the 15 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
Gym Programme 1 + Core Programme Run Programme 1 Run Programme 2 Gym Programme 2 + Core Programme Run Programme 3

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • As you progress through the plan, try to increase the weights, intensity and level in the gym over the 15 week programme
  • The purpose of the timed run is as a recovery run. Do not focus on the distance, just get out and complete the time frame. An easy jog is slow and steady, a jog would allow you to hold a conversation whilst running.
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can coach you through them
  • A great way to work on your running is to utilise a heart rate monitor. During consistent runs we want the heart rate to remain between 70-85% of our maximum
  • Try not to eat too close to running, ideally about 90 minutes before you head out should work really well
  • We recommend stretching for around 10-12 minutes after each run. Try not to just go through the motions, find a tight spot and really work on it

Gym Programme 1

Gym Programme 1
Beginner Intermediate Advanced
Exercise Sets/reps Rest Sets/reps Rest Sets/reps Rest Notes
Weighted step ups 3 sets of 15 reps per leg 45 seconds 4 sets of 15 reps per leg 45 seconds 5 sets of 15 reps per leg 45 seconds Keep the weight the same across all sets and increase week on week
Prone row 3 sets of 10 reps per side 60 seconds 4 sets of 10 reps per side 60 seconds 5 sets of 10 reps per side 60 seconds Keep hips still
ViPR ice skaters 3 sets of 30
in total
30 seconds 4 sets of 30
in total
30 seconds 5 sets of 30
in total
30 seconds Focus on speed not distance
Single arm cable chest press 3 sets of 15 reps per side 45 seconds 4 sets of 15 reps per side 45 seconds 5 sets of 15 reps per side 45 seconds Place 1 foot in front of
the other
Kettlebell swing 3 sets of 20 reps 30 seconds 4 sets of 20 reps 30 seconds 5 sets of 20 reps 30 seconds Swing kettlebell to head height
TRX T-Y-I fly 3 sets of 9 reps (3 per position) 45 seconds 4 sets of 9 reps (3 per position) 45 seconds 5 sets of 9 reps (3 per position) 45 seconds Slow controlled movements
Tip Try to increase the weight on the exercises week on week.

Core Programme

Core Programme
Beginner Intermediate Advanced
Exercise Reps/time Rest Reps/time Rest Reps/time Rest Notes
Side plank 3 sets of 30 seconds 20 seconds 4 sets of 30 seconds 20 seconds 5 sets of 30 seconds 20 seconds Perform 3 sets per side, swap sides each set
Reverse crunch 3 sets of 20 reps 20 seconds 4 sets of 20 reps 20 seconds 5 sets of 20 reps 20 seconds Hold a sandbell above your head, slightly behind to increase intensity
Front plank with adduction/
abduction
3 sets of 20 reps 20 seconds 4 sets of 20 reps 20 seconds 5 sets of 20 reps 20 seconds
Cable rotation 3 sets of 20 reps 20 seconds 4 sets of 20 reps 20 seconds 5 sets of 20 reps 20 seconds Increase weight dependant on ability level
Run Programme 1
Run Programme 1
Beginner Intermediate Advanced
Time Pace Time Pace Time Pace
WEEK 1 30 minutes Walk 30 minutes Easy jog 60 minutes Easy jog
WEEK 2 30 minutes Walk 35 minutes Easy jog 60 minutes Easy jog
WEEK 3 35 minutes Walk 40 minutes Easy jog 60 minutes Easy jog
WEEK 4 40 minutes Walk 45 minutes Easy jog 60 minutes Jog
WEEK 5 45 minutes Walk 50 minutes Easy jog 60 minutes Jog
WEEK 6 30 minutes Easy jog 60 minutes Easy jog 75 minutes Easy jog
WEEK 7 40 minutes Easy jog 65 minutes Jog 75 minutes Easy jog
WEEK 8 50 minutes Easy jog 70 minutes Jog 75 minutes Easy jog
WEEK 9 60 minutes Easy jog 75 minutes Jog 75 minutes Jog
WEEK 10 30 minutes Jog 80 minutes Jog 75 minutes Jog
WEEK 11 45 minutes Jog 85 minutes Easy jog 90 minutes Jog
WEEK 12 60 minutes Jog 90 minutes Easy jog 90 minutes Jog
WEEK 13 60 minutes Jog 90 minutes Easy jog 90 minutes Jog
WEEK 14 60 minutes Jog 90 minutes Jog 90 minutes Jog
WEEK 15 30 minutes Jog 45 minutes Jog 45 minutes Jog

Run Programme 2

Run Programme 2
Beginner Intermediate Advanced
Distance Pace Distance Pace Distance Pace
WEEK 1 2 miles Interval - 1 minute run 30 second walk 4 miles Consistent pace 6 miles Consistent pace
WEEK 2 2 miles 2 x 1 mile runs
(3 minute rest)
4 miles 5 seconds faster per mile than week 1 6 miles 5 seconds faster per mile than week 1
WEEK 3 2.5 miles Consistent pace 5 miles Week 1 pace 6 miles 2 x 3 miles at 1 second faster per mile than week 2 - 120 second rest
WEEK 4 2.5 miles Interval - 1/2 mile run 60 second rest 5 miles Consistent pace - include hills 7 miles Consistent pace
WEEK 5 3 miles Max effort 5 miles Week 2 pace 7 miles 3 seconds faster per mile than last week
WEEK 6 4 miles Interval - 4 x 1 mile run 2 minute rest 6 miles Week 1 pace 7 miles 2 x 3.5 miles at 1 second faster per mile than week 5 - 120 seconds rest
WEEK 7 6 miles 3 x 2 mile - 2 minute rest 6 miles 3 x 2 mile - 2 minute rest 8 miles Consistent pace
WEEK 8 6 miles 2 x 3 mile - 2 minute rest 6 miles Week 2 pace 8 miles 2 seconds faster per mile than last week
WEEK 9 5 miles Consistent pace 7 miles Week 1 pace 8 miles 2 x 4 miles at 1 second faster per mile than week 8 -150 second rest
WEEK 10 5 miles Consistent pace 7 miles Week 2 pace 9 miles Consistent pace
WEEK 11 6 miles Consistent pace 7 miles Week 2 pace - include hills 9 miles 1 seconds faster per mile than last week
WEEK 12 7 miles Consistent pace 8 miles Week 2 pace 9 miles 3 x 3 miles at 1 second faster per mile than week 10 - 180 second rest
WEEK 13 8 miles Consistent pace 9 miles Week 2 pace 10 miles Week 10 pace
WEEK 14 10 miles Consistent pace 10 miles Week 2 pace 10 miles Week 10 pace
WEEK 15 5 miles Easy pace 8 miles Week 1 pace 10 miles Week 10 pace
Tip This programme is about finding your true potential when it comes to running. It’s a progressive programme and will help you find your true 1 mile split time.
Gym Programme 2
Gym Programme 2
Beginner Intermediate Advanced
Exercise Sets/
distance
Rest Sets/
distance
Rest Sets/
distance
Rest Notes
Row 2 sets of 750m 2 minutes 3 sets of 750m 2 minutes 4 sets of 750m 2 minutes Maintain a consistent pace
Cross trainer 2 sets of 1500m 2 minutes 3 sets of 1500m 2 minutes 4 sets of 1500m 2 minutes Select random programme
Bike 2 sets of 2km 2 minutes 3 sets of 2km 2 minutes 4 sets of 2km 2 minutes Treat this as a long sprint effort

Run Programme 3

Run Programme 3
Beginner Intermediate Advanced
Distance Pace Distance Pace Distance Pace
WEEK 1 3 miles Walk 5 miles Consistent split times 7 miles Consistent split times
WEEK 2 3 miles Walk 5 miles Consistent split times 7 miles Consistent split times
WEEK 3 3 miles Jog 6 miles Consistent split times 7 miles Consistent split times
WEEK 4 4 miles Walk 6 miles Consistent split times 7 miles Consistent split times
WEEK 5 4 miles Walk 6 miles Consistent split times 7 miles Consistent split times
WEEK 6 4 miles Jog 6 miles Consistent split times 8 miles Consistent split times
WEEK 7 5 miles Walk 7 miles Consistent split times 8 miles Consistent split times
WEEK 8 5 miles Walk 7 miles Consistent split times 8 miles Consistent split times
WEEK 9 5 miles Jog 7 miles Consistent split times 8 miles Consistent split times
WEEK 10 6 miles Walk 8 miles Consistent split times 8 miles Consistent split times
WEEK 11 6 miles Walk 8 miles Consistent split times 9 miles Consistent split times
WEEK 12 6 miles Jog 9 miles Consistent split times 9 miles Consistent split times
WEEK 13 7 miles Walk 10 miles Consistent split times 9 miles Consistent split times
WEEK 14 7 miles Jog 11 miles Consistent split times 10 miles Consistent split times
WEEK 15 7 miles Jog 11 miles Consistent split times 10 miles Consistent split times