Kawerau Harrier Club
 




HALF MARATHON TRAINING PLANS

Intermediates 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
 Sunday
1
 3 m run + strength 6 x hill 3 m run + strength

40 min tempo

 Rest 3 m run 5 m run
2
 3 m run + strength 7 x 400 5-k pace 3 m run + strength 45 min tempo Rest 3 m pace 6 m run
3
 3 m run + strength 7 x hill 3 m run + strength

30 min tempo

 Rest or east run Rest 5-K Race
4
 3 m run + strength 8 x 400 5-k pace 3 m run + strength 40 min tempo Rest 3 m run 7 m run
5
 3 m run + strength 8 x hill 3 m run + strength 45 min tempo Rest 3 m pace 8 m run
6
 3 m run + strength 6 x 400 5-k pace 3 m run + strength 30 min tempo Rest or east run Rest 10-K Race
7
 3 m run + strength 4 x 800 10-k pace 3 m run + strength 45 min tempo Rest 4 m pace 9 m run
8
 3 m run + strength 3 x 1600 Mile pace 3 m run + strength 50 min tempo Rest 5 m pace 10 m run
9
 3 m run + strength 5 x 800 10-k pace 3 m run + strength 30 min tempo Rest or easy run Rest 15-K Race
10
 3 m run + strength 4 x 1600 10-k pace 3 m run + strength 55 min tempo Rest 5 m pace 11 m run
11
 3 m run + strength 6 x 800 10-k pace 3 m run + strength 60 min tempo Rest 3 m pace 12 m run
12
 3 m run + strength 6 x 400 5-k pace 2 m run + strength 30 min tempo Rest or run Rest 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