Half Marathons, A Training Program To Get Stonger And Run FasterTraining for half marathons should include speed work, tempo runs and of course a long run.This program includes all three. Tuesdays are for speed work, Thursday's are tempo runs and then a long run on the weekend. Since you will only be running three days a week, these runs might be faster than you're used to, maybe a lot faster. But don't fret. This is because each run serves a purpose- to make you faster and fitter for your race. Speed workThis plan uses three distances, 400, 800 and 1600m, which should be done on a track or well measured flat trail. Run at about 75% effort with a 400m recovery in between. Warm up with a 20 minute jog and warm down with another 10 minute jog. Tempo RunsThe tempo run does two things. Firstly it trains you to keep running at a faster pace and to run beyond your comfort zone, which you must do in a race. Run these at about 15 seconds slower than your targeted 21.1km pace. Eg. if you wanted to run a two hour 21.1km your pace per kilometer would be 5:41, therefore your tempo runs would be at 5:26 per kilometer. Again warm up and then shift into your tempo pace and then warm down again. Long RunThis distance requires long steady endurance runs. You will be running between 10 and 20 kilometers for your long run, run at a comfortable even pace. Off DaysTake at least one day a week off and cross train on the others for about 30 to 40 minutes per session. If you plan to run longer than two hours, take an energy bar or gel at about 11 - 16 kilometers just for a bit of insurance
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You can also download this training schedule in pdf format. Feel free to make a donation for the training program, not required but very welcome. click to download the training program
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