Getting to the 21.1km (or, if you like, the 13.1m)

Here is the ten week half-marathon training plan that I am following in the lead up to the Nike+ Run to the Beat half in London on October 28th.  It’s adapted from the 1.50+ ten week plan from Runner’s World UK.

 

Day 1

Day 2

Day 3

Day 4

WEEK 1

6km slow 5km slow 7km 5km, timed

WEEK 2

5km easy 5km, with a few 50m bursts 5km easy 10km slow

WEEK 3

7km easy 7km, with a few 100m bursts 5km, timed, plus 1.5km jog 12km slow

WEEK 4

7km easy 7km, inc several 30-sec bursts 7km 13km slow

WEEK 5

7km easy, off-road if possible 8.5km of fast-and-slow, with bursts up the hills (but not down them) 7km easy, off-road if possible 16km steady

WEEK 6

6km easy on soft ground 2km jog, then 2 x 5 mins fast, with 5-min slow jog recovery 7km easy on grass 16km slow

WEEK 7

7km easy, off-road if possible 5km, inc a few short bursts 5km on grass Warm up, then 10K race, then 10 mins walking or jogging

WEEK 8

9km easy, off-road 2km jog, then 2 x 7-8 mins fast, with 5-min jog recovery 7km on grass, inc several short bursts 20km, as slow as you like

WEEK 9

7km easy, on soft ground 2km jog, then 2 x 5 mins fast, with 5-min slow jog recovery between 7km easy on grass 15km slow

WEEK 10

5km easy, off-road 2km jog, then 2km at race speed, then 2km jog 3km jog Race day

The biggest difference you’ll see is that my plan is in kilometres while the RW plan is in miles.  As such, some runs are slightly longer and some are slightly shorter but weekly mileage is pretty much the same.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s