Kawerau Harrier Club
 




HALF MARATHON TRAINING PLANS

Intermediates 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 Steady run 30 mins Steady run 45 mins Steady run 45 mins, Run 20

Steady run 15 mins Interval: (max affort 90 sec, Walk 2 mins, Repeat x 10) Steady run 15 mins

 Jog 10 mins, Run 30 mins, Jog 10 mins REST Run 75 mins
2
 Run 45 mins Jog 10 mins, Run 35, Jog 10 Steady run 15 Interval: (Max effort 70 sec, Jog 2 mins, repeat x 6) Steady run 15 mins Jog 10 mins, Run 40 Fartlek Total 60 mins Run 45 mins Run 80 mins
3
 Jog 45 mins Steady run 15 mins Interval: (max effort 75 sec, Jog 3 mins, Max effort 65 sec, Jog mins, Max effort 45 sec, Jog 3 mins, Repeat x 6) Steady run 15 mins Jog 45 mins,

Fartlek Total 60 mins

 Jog 15 mins, Run 30, Jog 15 REST Fartlek Total 90 mins
4
 Jog 10 mins, Run 50, Steady run 15 mins Interval: (max effort 45 sec, Walk 1 min, Repeat x 15) Steady run 15 mins Jog 45 mins Run 60 mins Jog 45 mins REST 13 miles best effort
5
 REST Jog 30 mins Jog 15 mins, Run 20 mins, Jog 15 Run 60 mins Run 60 mins REST Run 45 mins
6
 Run 55 Fartlek Total 60 mins Run 30 mins Farlek Total 80 mins Run 45 mins, Jog 10 REST Fartlek Total 120 mins
7
 Run 25 mins Steady run 15 mins Interval: (max effort 75 sec, Walk 2 mins, Repeat x 10) Steady run 15 mins Jog 10 mins, Run 45 mins, Jog 10 Run 75 mins Run 35 mins REST Fartlek Total 100 mins

8

 

 Jog 10 mins, Run 30 Steady run 15 mins Intervals: (max effort 75 sec Walk 2 mins, Repeat x 10) Steady run 15 Jog 60 mins Steady run 30 mins Jog 30 mins REST RACE - HALF MARATHON

JOG means running really slowly
RUN means running comfortably but you can still talk
FARTLEK means alternating your speed during a run

 

 

 

 
 
Kawerau Harrier Club, PO Box 206, Kawerau, Email: info@kawerauharrierclub.co.nz