TRAIN FOR THE
TORBAY HALF MARATHON

It's a challenge. You can say that of any race distance, but it applies particularly to the half marathon more than the full marathon, which can be a mountain and more training is required. You can run a half on 10 weeks training with determination.
If you are reasonably fit and active, able to run 4/5 miles, under the age of 40 and not overweight you should be able to run the distance on ten weeks training.
The principle is one of regular running with a gradual increase in distance, a long run at the weekend is important and a faster session in the week will improve your basic running speed.

Two examples of training schedules below...

Half Marathon Training Plan for First Timers

CODES: J=JOG, S=STEADY, Q=QUICK, F=FARTLEK.

WEEK SUN MON TUE WED THU FRI SAT TOTAL
1 5S REST 3Q 3S REST 4S REST 15 miles
2 6S REST 3Q 4S REST 4S REST 17 miles
3 6S REST 3Q 4S 3J 4S REST 20 miles
4 7S REST 3Q 5S 3J 4S REST 22 miles

PURPOSE: Consolidation - building endurance introduction of a short fast run.
Make sure you are fully warmed up and maintain a relaxed style.

5 8S REST 3Q 5S 3J 5S REST 24 miles
6 9S REST 3Q 5S 3J 5S REST 25 miles
7 10S REST 3Q 6S 3J 5S REST 27 miles
8 10S REST 4Q 6S 3J 6S REST 29 miles

PURPOSE: Building up the long run by getting yourself used to running comfortable up to 10 miles non-stop

10 12S REST 4Q 7S 4J 6F REST 33 miles
11 12S REST 4Q 7S 4J 6F REST 33 miles
12 13S REST 4Q 7S 4J 6F REST 34 miles

PURPOSE: Speeding up, by introduction of a fartlek session to help sharpen you up for the race

13 10S REST 4Q 5S 4J REST REST 23 miles
14 RACE DAY              

PURPOSE: Tapering for the race

Half Marathon Training Plan for Intermediate Runners

CODES: J=JOG, S=STEADY, Q=QUICK, F=FARTLEK, i=INTERVAL, R=RECOVERY RUN, *=10k RACE, H=HILLS

WEEK SUN MON TUE WED THU FRI SAT TOTAL
1 6S 4R 5F REST 5S 4H REST 24 miles
2 7S 4R 5F REST 6S 4H REST 26 miles
3 8S 4R 5F 3R 6S 4H REST 30 miles
4 8S 4R 5F 4R 6S 4H REST 31 miles

PURPOSE: Building strength using hills.

5 8* 4R 5F 4S 6i 5R REST 32 miles
6 10S 4R 5F 5S 6i 4R REST 34 miles
7 11S 4R 5F 5S 6i 4R REST 35 miles
8 12S 4R 5F 6S 4i 5R REST 36 miles

PURPOSE: Introducing interval work but still increasing the miles. A race over 10k is recommended in week 5 without a tapering period, so don't expect a pb! And warm up and down.

9 8* 6R 5F 6S 6i 6R REST 37 miles
10 13S 4R 5F 7S 6i 4R REST 39 miles
11 14S 4R 5F 7S 6i 4R REST 40 miles
12 15S 4R 5F 7S 6i 4R REST 41 miles

PURPOSE: Getting used to running over distance and to running fast by the introduction of a quick run over 5 miles to replace the fartlek session.

13 12s 4R 5F 6S 5S REST REST 32 miles
14 RACE DAY        PURPOSE: Tapering for the race

NEW BEGINNERS GROUP
ON WEDNESDAY NIGHTS
@ 630pm RIVIERA CENTRE
 

Torbay Athletic Club has inspired many over the years to take up the challenge. Would you like to be a runner?  Whether you want to run for health, fitness, weight loss, competition, or fun, Torbay Athletic Club has got all the expertise to help beginners get started. Learn about the benefits of running and how to run properly.

The Torquay based club will be starting their 2009 training from the Rivera Centre Is it your new year's resolution to get fit and stay in shape then join our successful adult beginners training sessions on Wednesday’s first session January 7th. Training starts at 6.30 pm Details from Greg Fine on 01803 328315

 RUNNING 4 YOUR LIFE
4 running facts speak for themselves. Running in moderation is one of the best ways to stay in shape, remain healthy and live longer. Everyone knows that running is good for you, but just how good it is. Everyone can run 4 their life

1.Burns fat
Most sports and health experts agree that running is a highly efficient way of burning calories, and therefore losing weight.

2.Beats stress
Thanks to the release of hormones called endorphins that cause euphoria (runner’s high), running has been shown to have numerous
psychological benefits. Indeed, it has long been recommended as a way to cope with depression and many forms of addiction. In studies, runners are proven to be typically happier and less stressed than those who do not exercise regularly.

3.Holds back time
Running can help to slow the aging process by preventing muscle and bone loss. Because of the high-impact nature of the sport our bones and
muscles are stimulated to grow and become stronger. In addition, running has also been proven to promote the human growth hormone, which
can naturally keep us young. Statistical evidence reveals that on average runners live longer.

 4.Fights disease
All exercise helps in the fight against such illnesses as heart disease and diabetes but running is particularly effective. Running has been proven to reduce our risk of a stroke and heart attacks by
strengthening the heart’s muscles and lowering blood pressure. Just 4 reasons to start running