TORBAY HALF MARATHON TRAINING

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