Kawerau Harrier Club

HALF MARATHON TRAINING PLANS

Beginners 8 Week Half Marathon Training Plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Jog 25 mins	REST	Jog 15 mins, Run 15, Jog 15, Run 15, Walk 5, Jog 10, Run 5, Jog 15	Jog 25 mins	Jog 70 mins, Walk 5, Jog 10	REST	Jog 10 mins, Run 20, Walk 10, Jog 25, Run 10, Walk 3, Jog 25
2	Jog 30 mins	REST	Jog 10 mins, Run 10, Jog 15, Walk 5, Jog 10, Jog 10, Run 5, Jog 15	Jog 25 mins	Jog 15 mins, Run 10, Jog 45	REST	Jog 5 mins, Run 15, Walk 3, Run 5, Walk 3, Jog 60
3	Jog 25 mins	REST	Jog 10 mins, Run 10, Jog 15, Run 10, Jog 20, Run 10, Walk 3, Jog 25	Jog 25 mins	Jog 15 mins, Run 10, Jog 45	REST	Jog 25 mins, Run 10, Jog 25, Run 5, Jog 35, Run 10, Jog 30, Run 5, Walk 3, Jog 20
4	Jog 15 mins, Walk 5, Jog 10	Jog 60 mins, or REST if tired	Jog 10 mins, Run 10, Jog 30	REST	Jog 15 mins	REST	RACE 10k
5	REST	Jog 30 mins, or REST if tired	Jog 45 mins	Jog 30 mins	Jog 60 mins	REST	Jog 70 mins
6	Jog 30 mins, Walk 5, Run 10, Jog 10	REST	Jog 10 mins, Run 15, Jog 20, Run 10, Jog 20	Jog 30 mins	Jog 10 mins, Run 10, Jog 30, Run 15, Jog 45	REST	Jog 80 mins
7	Jog 15 mins	REST	Jog 15 mins, Or REST if tired	Jog 10 mins, Run 10, Jog 40, Walk 10, Jog 5, Run 5, Jog 10	Jog 20 mins	Jog 10 mins, Walk 10	Jog 20 mins, Run 10, Walk 5, Repeat x 3
8	Jog 20 mins	Jog 40 mins Or REST if tired	Jog 20 mins, Run 15, Walk 10, Run 20, Jog 15, Run 15, Walk 5, Jog 10	Jog 20 mins, Walk 10	REST	REST	RACE - HALF MARATHON

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