DEVELOPING ATHLETE 12 week Half Marathon Training Plan

DEVELOPING ATHLETE
12 week Half Marathon Training Plan
WEEK MON TUES WEDS THURS FRI SAT SUN
1 Rest/easy
XT 6
2 Rest/easy
XT 6
40 easy &
Pilates
6/7
40 easy &
Pilates
6/7
10 easy, 8 @ threshold
x 2
6/7 & 8-8.5
10 easy, 10 @ threshold
x 2
6/7 & 8-8.5
40 easy
6/7
45 easy
6/7
Rest
Rest
10 easy, 2 x 5 mins
of continuous hills,
10 min easy. (45
sec up/ 45 sec
down approx) 6/7&
8-8.5
10 easy , 2 x 7 min
continuous hill , 10
easy.
6/7 & 8-8.5
60 easy
6/7
70 easy
6/7
3 Rest/easy
XT 6
40 easy &
Pilates
6/7
7 easy, 7 @ threshold x
3
6/7 & 8-8.5
40 easy
6/7
Rest
10 easy, 3 x 5 min
continuous hill, 10
easy
6/7 & 8-8.5
75 easy
6/7
4
Easy
Week
Rest
5 Rest/easy
XT 6
6 Rest/easy
XT 6
7
Easy
Week
Rest
40 easy &
Pilates
6/7
40 easy &
Pilates
6/7
40 easy &
Pilates
6/7
30 easy &
Pilates
6/7
45 with 6 x 3 mins off 3
mins easy rec built in.
Odd nos @ threshold,
even nos @ 10k pace.
6/7 & 8-8.5
45 relaxed (still
recovering from 10k) 6/7
5 min easy, 2 x 12mins
@ Threshold/HM race
pace off 4 min easy run
rec, 5 min easy
6/7 & 8-8.5
45 mins (15 easy, 15
steady, 15 Threshold)
6/7/8
30 relaxed or rest
6/7
45 mins (15 easy,
15 steady, 15
threshold)
6/7/8
40 easy
6/7
30 easy or rest
6/7
Rest 40 min hilly run.
Easy but faster up
hills OR easy 20
min run if racing
tom.
6 if easy, 7/8 if hilly
run
Rest 10 easy, 2 x 10
mins of continuous
hills , 10 easy. (45
sec up/45 sec
down approx)
6/7& 8-8.5
Rest 10 min easy, 3 x 7
min of continuous
hills, 10 easy
6/7 & 8-8.5
Rest
40 min hilly run.
Attack the hills,
relax rest of run.
6/7 & 8-8.5
60 easy or 10k
race.
6/7 or 8-9
80 easy
6/7
80 with last 20 @
HM race pace
6/7 & 8
60 easy
6/7
8 Rest/easy
XT 6
40 easy &
Pilates
6/7
5 min easy, 3 x 10 mins
@ threshold/HM pace, 5
min easy
6/7 & 8-8.5
30-40 easy
6/7
Rest
10 easy, 3 x 8 min
of Continuous hills,
10 easy.
6/7 & 8-8.5
90 easy with last
20 @ HM race
pace
6/7 & 8
9
Rest/easy
XT 6
40 easy &
Pilates
6/7
10 min easy, 25 min @
HM/Threshold pace, 10
min easy
6/7 & 8-8.5
30 – 40 easy
6/7
Rest 10 easy, 2 x 6, 4, 2
mins @ (HM, 10k,
5k pace) off 2 min
easy jog, 10 easy.
6/7 & 8-9
100 – 110 easy
6/7
10
Easy
Week
Rest
40 easy &
Pilates
6/7
10 easy, 5 x 2 min
hard/2 min easy, 10 min
easy
6/7 & 8-9
30 easy or rest
6/7
Rest
45 min hilly run or
easy 20 min if
racing tom.
6/7 or 8
75 easy OR 10k
race
6/7 or 9
11 Rest/easy
XT 6
12
Easy
week
40 easy &
Pilates
6/7
Rest 10 easy, 3 x 5
mins @ HM race
pace off 3 min
jog, 10 easy
6/7 & 8
60 mins with 8 x 3 min
threshold/3 min easy
within the run
6/7 & 8-8.5
30 easy
6/7
30 easy
6/
25 mins easy with
last 5 mins @
race pace
6/7 & 8
Rest
Rest
15 easy, 5 x 3 min
@ 10k pace with 2
min easy jog rec,
15 easy
6/7 & 9
20 mins easy
6
60 relaxed
6/7
Half Marathon
Race
8

TIPS
Rest Days – Either once per week on Monday or Friday OR once every
10 days if working in 7-10 day blocks on the elite schedule. As per plan
otherwise. Do not forget these, they are just as important as the
running. Eat well every day, especially on the rest days!
Easy Weeks – Once every 3 weeks. Reduce long run and volume of
week/sessions etc.
Choose a couple of 10k or similar distances to race as part of
preparation (as shown in the plan at the end of an easy week).
Have an extra rest day if very tired or put in recovery running instead of
a session.
Try to include a Pilates/Body Balance or core workout x2 per week.
Use X Training options such as swimming and cycling to boost your
week and add variation.
Aim to include a Drills session on a Sunday or Monday if possible (non
elite plan).
Get a massage once every 1 - 2 weeks.
Do your long runs at the same time as your half marathon start time on
at least 2-3 occasions.
Practice eating your favourite pre-race meal /breakfast in training and
with 2-3 hours before you run hard.
Make sure you have completed sessions and half marathon pace runs
in your racing shoes.
Practice taking on water, gels and race drinks at race pace, not just on
your easy runs.