SANDY POINT HALF MARATHON TRAINING PROGRAM - BEGINNER
SANDY POINT HALF MARATHON TRAINING PROGRAM - BEGINNER MON
TUS
WED
THU
FRI
SAT
SUN
Day off
Cross training
30 mins aerobic run
W1
Cross training
30 mins and include 4x 150m fast/150m easy running
Day off
30 mins and include 4x 3mins steady/2mins easy
W2
Cross training
30 mins and include 4x 200m fast/200m easy running
Day off
35 mins and include 3x 5mins steady/2mins easy
Day off
Cross training
35 mins aerobic run
W3
Cross training
40 mins and include 4x 250m fast/250m easy running
Easy 30mins run
40 mins and include 4x 5mins steady/2mins easy
Day off
Cross training
40 mins aerobic run
W4
Cross training
40 mins and include 6x 150m fast/150m easy running
Day off
40 mins and include 6x90sec hill repeats steady/ jog down as recovery
Day off
Easy 30mins run
45 mins aerobic run
W5
Cross training
50 mins and include 6x 200m fast/200m easy running
Cross training
50 mins and include 3x6 mins steady/2mins easy
Day off
Cross training
50 mins aerobic run
W6
Cross training
50 mins and include 4x 300m fast/300m easy running
Cross training
50 mins and include 2 x8 mins steady/2mins easy
Day off
Easy 30mins run
60 mins aerobic run
W7
Cross training
50 mins and include 15mins steady
Day off
40 mins and include 6x (1minsfast legs/1mins easy running)
Day off
Easy 30mins run
45 mins steady to solid run/race 5 - 10km
W8
Cross training
50 mins and include 4x 600m fast 2mins rest
Easy 30mins run
50 mins and include 6x90 sec hill repeats steady/ jog down as recovery
Day off
Cross training
65 mins aerobic run
W9
Cross training
50 mins and include 4x 800m fast 2mins rest
Cross training
50 mins and include 2 x10 mins steady/2mins easy
Day off
Easy 30mins run
70 mins aerobic run
W10
Cross training
50 mins and include 6x 400m fast - 90 sec rest
Cross training
60 mins include 8x90 sec hill repeats steady/ jog down as recovery
Day off
Easy 30mins run
80 mins aerobic run
W11
Cross training
50 mins and include 20mins steady
Day off
40 mins and include 10x (1minsfast legs/1mins easy running)
Day off
Easy 30mins run
60 mins steady to solid run/race 5 - 10km
W12
Cross training
50 mins and include 5x 600m fast 2mins rest
Easy 30mins run
60 mins include 12mins steady then 4x 90 sec hill efforts/jog down for recovery
Day off
Cross training
90 mins aerobic run
MON
TUS
WED
THU
FRI
SAT
SUN
W13
Cross training
50 mins and include 4x 1000m fast 3mins rest
Cross training
60 mins include 12mins steady then 4x 90 sec fast/90 sec easy for recovery
Day o
Easy 30mins run
100 mins aerobic run
W14
Cross training
50 mins and include 5x 1000m fast 3mins rest
Cross training
60 mins include 8x90 sec hill repeats steady/ jog down as recovery
Day o
Cross training
110 mins aerobic run
W15
Cross training
50 mins and include 5x 800m fast 3mins rest
Easy 30mins run
50 mins and include 2 x10 mins steady/2mins easy
Day o
Easy 30mins run
90 mins aerobic run - 30mins at race pace
W16
Day o
40 mins and include 6x 150m fast/150m easy running
Day o
45 mins include 4x400m fast/2mins rest after each
Day o
Optional light jog 20 - 30mins
RACE DAY!
TERMS: Aerobic run: slower than target race pace. Moderate pace. Fast: not a maximal sprint but faster than race pace and you should be able to maintain form and technique. Steady: intensity should feel sustainable. You should be able to hold a conversation. Solid: intensity is moderate to uncomfortable. Cross training: swimming, cycling, strength, pilates, yoga, etc. 30-60 mins.
TUS
WED
THU
FRI
SAT
SUN
Day off
Cross training
30 mins aerobic run
W1
Cross training
30 mins and include 4x 150m fast/150m easy running
Day off
30 mins and include 4x 3mins steady/2mins easy
W2
Cross training
30 mins and include 4x 200m fast/200m easy running
Day off
35 mins and include 3x 5mins steady/2mins easy
Day off
Cross training
35 mins aerobic run
W3
Cross training
40 mins and include 4x 250m fast/250m easy running
Easy 30mins run
40 mins and include 4x 5mins steady/2mins easy
Day off
Cross training
40 mins aerobic run
W4
Cross training
40 mins and include 6x 150m fast/150m easy running
Day off
40 mins and include 6x90sec hill repeats steady/ jog down as recovery
Day off
Easy 30mins run
45 mins aerobic run
W5
Cross training
50 mins and include 6x 200m fast/200m easy running
Cross training
50 mins and include 3x6 mins steady/2mins easy
Day off
Cross training
50 mins aerobic run
W6
Cross training
50 mins and include 4x 300m fast/300m easy running
Cross training
50 mins and include 2 x8 mins steady/2mins easy
Day off
Easy 30mins run
60 mins aerobic run
W7
Cross training
50 mins and include 15mins steady
Day off
40 mins and include 6x (1minsfast legs/1mins easy running)
Day off
Easy 30mins run
45 mins steady to solid run/race 5 - 10km
W8
Cross training
50 mins and include 4x 600m fast 2mins rest
Easy 30mins run
50 mins and include 6x90 sec hill repeats steady/ jog down as recovery
Day off
Cross training
65 mins aerobic run
W9
Cross training
50 mins and include 4x 800m fast 2mins rest
Cross training
50 mins and include 2 x10 mins steady/2mins easy
Day off
Easy 30mins run
70 mins aerobic run
W10
Cross training
50 mins and include 6x 400m fast - 90 sec rest
Cross training
60 mins include 8x90 sec hill repeats steady/ jog down as recovery
Day off
Easy 30mins run
80 mins aerobic run
W11
Cross training
50 mins and include 20mins steady
Day off
40 mins and include 10x (1minsfast legs/1mins easy running)
Day off
Easy 30mins run
60 mins steady to solid run/race 5 - 10km
W12
Cross training
50 mins and include 5x 600m fast 2mins rest
Easy 30mins run
60 mins include 12mins steady then 4x 90 sec hill efforts/jog down for recovery
Day off
Cross training
90 mins aerobic run
MON
TUS
WED
THU
FRI
SAT
SUN
W13
Cross training
50 mins and include 4x 1000m fast 3mins rest
Cross training
60 mins include 12mins steady then 4x 90 sec fast/90 sec easy for recovery
Day o
Easy 30mins run
100 mins aerobic run
W14
Cross training
50 mins and include 5x 1000m fast 3mins rest
Cross training
60 mins include 8x90 sec hill repeats steady/ jog down as recovery
Day o
Cross training
110 mins aerobic run
W15
Cross training
50 mins and include 5x 800m fast 3mins rest
Easy 30mins run
50 mins and include 2 x10 mins steady/2mins easy
Day o
Easy 30mins run
90 mins aerobic run - 30mins at race pace
W16
Day o
40 mins and include 6x 150m fast/150m easy running
Day o
45 mins include 4x400m fast/2mins rest after each
Day o
Optional light jog 20 - 30mins
RACE DAY!
TERMS: Aerobic run: slower than target race pace. Moderate pace. Fast: not a maximal sprint but faster than race pace and you should be able to maintain form and technique. Steady: intensity should feel sustainable. You should be able to hold a conversation. Solid: intensity is moderate to uncomfortable. Cross training: swimming, cycling, strength, pilates, yoga, etc. 30-60 mins.
