Kawerau Harrier Club
 




HALF MARATHON TRAINING PLANS

Intermediates 8 Week Half Marathon Training Plan

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 REST Steady run 30 mins Steady run 30 mins Steady run 15 mins. Interval: (Max effort 75, Walk 3 mins, Max effort 45 sec, Walk 2 mins, Max effort 30 sec, Walk 3 mins, Repeat x 4) Steady Steady run 30 mins REST Run 90 mins
2
 Steady run 45 mins/30mins Fartlek, Total 75 mins Steady run 10 mins, slightly harder steady run 10, steady run 15 Steady run 15 mins Interval : (Max effort 75 sec, Walk 3 mins, Max effort 60 sec, Walk 3 mins, Max effort 30 sec, Walk 2 mins, Repeat x 4) Steady run 15 mins Steady run 20 mins REST Run 100 mins
3
 Steady run 30 mins, Steady run 45 mins Steady run 20 mins or REST if tired Steady run 20 mins or REST if tired Steady run 15 mins, Steady run 20 mins, Interval: (Max effort 75sec, Walk 3 mins, Repeat x 2, Max effort 45 sec, Walk 3 mins, Repeat x 2) Steady run 15 mins Steady run 20 mins REST Run 120 mins
4
 Steady run 30 mins, Steady run 30 mins Steady run 30 mins Steady run 30 mins or REST if tired Steady run 20 mins, slightly harder steady run 10 Steady run 15 mins REST RACE 10k
5
 If raced - REST If not - Steady run 30 mins If raced - steady run 30 mins, If not - Fartlek Total 75 mins Steady run 15 mins, slightly harder steady run 30, steady run 30 Run 60 mins Steady run 45 mins, slightly harder steady run 10, steady run 15 REST Fartlek Total 90 mins
6
 Steady run 10 mins, slightly harder steady run 10, steady run 5 Steady run 15 mins, Interval : (Max effort 60 sec, Walk 3 mins, Repeat x 6) steady run 15 Slightly harder steady run 30 mins, or REST if tired Farlek Total 60 mins Steady run 30 mins REST Run 120 mins steady run
7
 Slightly harder steady run 30 mins Steady run 10 mins, slightly harder steady run 30, steady run 30 Steady run 15 mins, Interval: (Max effort 75 sec, Walk 3 mins, Repeat x 2, Max effort 45 sec, Walk 3 mins, Repeat x 2, Max effort 15 sec, Walk 3 mins, Repeat x 2) steady run 15 mins Steady run 35 mins Steady run 15 mins Intervals: (Max effort 60 sec, Walk 3 mins Repeat x 6) Steady run 15 mins Steady run 15 mins, hard 15 mins Fartlek Total 130 mins

8

 

 Steady run 30 mins Steady run 15 mins Interval: (max effort 60 sec, Walk 3 mins, Max effort 50 sec, Walk 3 mins, Max effort 30 sec, Walk 1 min, Max effort 30 sec, repeat x 3) steady run 15 mins Steady run 35 mins Or rest if tired. Slightly harder steady run 60 mins Sready run 45 mins, Slightly harder steady run 10 mins, steady run 25 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