OBJECTIVE HALF MARATHON

5 SESSIONS PER WEEK 9 WEEKS

WEEK 1 SESSION 1 Endurance jogging 30 + 12 x30sec 30sec + 5-10 easy pace Endurance jogging 30 + 12 x30sec 30sec + 5 to 10 easy pace Endurance jogging 30 +12 x30sec 30sec + 5 to 10 easy pace Endurance jogging 30 + 14x30sec 30sec + 5 to 10 easy pace 50 easy pace jogging SESSION 2 Endurance jogging 1h SESSION 3 Endurance jogging 40 to 50 + finish fast 20. + 5 to 10 easy pace 40 endurance + finish fast 20 + 5 to 10 easy pace SESSION 4 Endurance 30 + 4 to 5 x 1000m at threshold pace. + 5 to 10 easy pace Endurance 30 + 4 to 5 x 1000m at threshold pace. + 5 to 10 easy pace SESSION 5 Endurance Jogging 1h15 + 5 finish fast

WEEK 2

Endurance jogging 1h

Endurance Jogging 1h15 + 5 finish fast

WEEK 3

Endurance jogging 1h

40 to 50 endurance + finish fast 20 + 5 to 10 easy pace

Endurance 30 + 4 to 5 x 1000m at threshold pace. + 5 to 10 easy pace

Endurance Jogging 1h15 + 5 finish fast

WEEK 4

Endurance jogging 1h

40 to 50 endurance + finish fast 20 + 5 to 10 easy pace

Endurance 30 + 4 to 5 x 1000m at threshold pace. + 5 to 10 easy pace

Endurance Jogging 1h30 + 5 finish fast

WEEK 5 easier week WEEK 6

Endurance jogging 50+ finish fast 10

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Endurance Jogging 1h = 10 x 100m

WEEK 7

WEEK 8

WEEK 9

30 easy pace jogging + 14 x30sec 30sec + 5 to 10 easy pace Endurance jogging 30 + 14 x30sec 30sec + 5 to 10 easy pace Endurance jogging 30 + 14 x30sec 30sec + 5 to 10 easy pace Endurance jogging20 + 10x100m fast

Endurance Jogging 40 + finish fast 25 + 5 to 10 easy pace

50 Endurance jogging

Endurance 50 +3 x3 km at threshold pace. + 5 to 10 easy pace

1h Endurance Jogging or 1h30 biking or mountain biking Endurance Jogging 1h30

Endurance Jogging 40 + finish fast 25 + 5 to 10 easy pace

50 Endurance jogging

Endurance 50 +3 x3 km at threshold pace. + 5 to 10 easy pace

Endurance Jogging 1h30

Endurance Jogging 40 + finish fast 25 + 5 to 10 easy pace

45 Endurance jogging

Endurance 50 +3 x3 km at threshold pace. + 5 to 10 easy pace

Jogging endurance 1h

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Jogging 20 + 10 x 100 m

Jogging 20 + 10 x 100 m

HALF MARATHON

OBJECTIVE HALF MARATHON

5 SESSIONS PER WEEK 9 WEEKS

Endurance Jogging: Jogging with heart rate between 120 and 140 beats per minute. Session 30sec- 30 sec: Session to be done on a track, flat path or road. Run 30 sec fast then walk 30 sec and repeat. The aim is not to sprint, rather run fast and relaxed. M.A.S. Speed: To determine your MAS pace, please refer to the section training paces on this site. Recovery: 130 after each 1000m. Finish fast: It is a pace close to your half marathon pace. If you know your pace for a half marathon, take this 5% per km. Ex: if you can run 2h for half marathon your average pace is 543 per km. For the session finish fast, you can run at a pace between 535 and 540 per km. You can divide the effort time by two in 2x 10 or 2x 12 with a recovery of 3. Stretching: You need to finish all your sessions with 5 to 10 stretching and general physical exercises focusing on legs, stomach and back (i.e. skipping, sit-ups, push-ups). Session at threshold: It is essential to know your threshold pace. You determine this with a field test or from your time clocked over 15K or half marathon (see chart with paces). This session has to be done on a section of measured road. Between each fast session , the recovery is 3. In the last 3 weeks, the last session at anaerobic threshold is run 5 faster. Example: If your threshold pace is 430 per km, you will run your last session at 425. You can also run a session of 3x 3km instead of 2 x4 km. You can also do this session in continue 6km (instead of 2x 3km) 8km (instead of 2x 4 km) or 9km (instead of 3 x 3km) but this will be a very hard session. Preparation race: You can do a preparation race (between 8K and 15K), two or three weeks before your half marathon. In this case remove the finish fast in the sessions and the threshold sessions