Kawerau Harrier Club
 




HALF MARATHON TRAINING PLANS

Intermediates 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
 Sunday
1
 Rest 30 min easy 20 min stroll

30 min easy

 Rest 30 min stroll 3 m easy
2
 Rest 30 min easy 20 min stroll 30 min easy Rest 30 min stroll 4 m easy
3
 Rest 35 min easy 20 min stroll

35 min easy

 Rest 20 min stroll 2 m brisk
4
 Rest 35min easy 25 min stroll 35 min easy Rest 40 min stroll 5 m easy
5
 Rest 35 min easy 25 min stroll 35 min easy Rest 40 min stroll 6 m easy
6
 Rest 40 min easy 25 min stroll 40 min easy Rest 30 min stroll 4 m brisk
7
 Rest 40 min easy 25 min stroll 40 min easy Rest 50 min stroll 7 m easy
8
 Rest 40 min easy 25 min stroll 40 min easy Rest 50 min stroll 8 m easy
9
 Rest 45 min easy 30 min stroll 45 min easy Rest 30 min stroll 6 m brisk
10
 Rest 45 min easy 30 min stroll 45 min easy Rest 60 min stroll 9 m easy
11
 Rest 45 min easy 30 min stroll 45 min easy Rest 60 min stroll 10 m easy
12
 Rest 30 min easy 20 min stroll 30 min easy 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