Kawerau Harrier Club
 




HALF MARATHON TRAINING PLANS

Intermediates 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
 Sunday
1
 Stretch & Strengthen 3 m run 2 m run or cross

3 m run + srength

 Rest 30 min cross 4 m run
2
 Stretch & Strengthen 3 m run 2 m run or cross 3 m run + srength Rest 30 min cross 4 m run
3
 Stretch & Strengthen 3.5 m run 2 m run or cross

3.5 m run + srength

 Rest 40 min cross 5 m run
4
 Stretch & Strengthen 3.5 m run 2 m run or cross 3.5 m run + srength Rest 40 min cross 5 m run
5
 Stretch & Strengthen 4 m run 2 m run or cross 4 m run + srength Rest 40 min cross 6 m run
6
 Stretch & Strengthen 4 m run 2 m run or cross 4 m run + srength Rest or east run Rest 5-K Race
7
 Stretch & Strengthen 4.5 m run 3 m run or cross 4.5 m run + srength Rest 50 min cross 7 m run
8
 Stretch & Strengthen 4.5 m run 3 m run or cross 4.5 m run Rest 50 min cross 8 m run
9
 Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest or easy run Rest 10-K Race
10
 Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest 60 min cross 9 m run
11
 Stretch & Strengthen 5 m run 3 m run or cross 5 m run + srength Rest 60 min cross 10 m run
12
 Stretch & Strengthen 4 m run 3 m run or cross 2 m run Rest 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