First Four-Weeks To A Half Marathon

Posted on: January 9th, 2013 by Plans and advice from Ross Tucker
running-woman

Planning on running the Two Oceans Half Marathon? Thanks to adidas and exercise physiologist with the University of Cape Town’s Exercise Science and Sports Medicine Unit, Dr Ross Tucker, we’ve got the right training plan for you, no matter what your goal.

Set Your Goal Time!
To set your ideal marathon time and train accordingly click here!

Key To Training:
Click here for your key to training!

Note: You don’t have to be constrained to the days of the week. If, for example, you cannot run on a Thursday, you can re-arrange the training sessions so that it is a rest day. The only important principle, one that you’ll see throughout all the programmes, is that a hard day is followed by a rest day or an easy day. This is really important, and so keep in mind that if you do shift sessions around, you must obey this principle. It means that your long run (currently Saturday), and the other harder/high-quality session each week should not fall on consecutive days. As it stands, the long run on Saturday and the other quality session on Mondays are followed by rest days. If you can stick to that principle, you should be fine!

CLICK HERE FOR THE NEXT MONTH OF PROGRAMMES


  1. 2:30 Training Programme
  2. 2-Hour Training Programme
  3. 1:45 Training Programme
  4. 1:30 Training Programme

2:30 Training Programme

Woman running adidas
Week Ending 13 January
Monday: 25 min easy run
Tuesday: Rest
Wednesday: Rest
Thursday: 30 minutes easy run
Friday: Rest
Saturday: 35 minutes easy run
Sunday: Rest

Week Ending 21 January
Monday: 25 minute easy run
Tuesday: Rest
Wednesday: Rest
Thursday: 35 minute easy run
Friday: Rest
Saturday: 35 minute easy
Sunday: Rest

Week Ending 27 January
Monday: 10 minute easy warm-up, 15 min steady pace, 5 minute easy cool-down
Tuesday: 20 minutes easy
Wednesday: Rest
Thursday: 35 minutes easy
Friday: Rest
Saturday: 40 minutes easy
Sunday: Rest

Week Ending 3 February
Monday: 10 minutes easy warm-up, 15 minutes steady pace, 5 minutes easy cool-down
Tuesday: Rest
Wednesday: Rest
Thursday: 40 minutes easy
Friday: Rest
Saturday: 50 minutes easy. If needed, break it up into walk/run by doing 20 minutes run, 2 minutes walk, 20 minutes run, 2 minutes walk, 10 minutes run
Sunday: Rest

For more info visit www.adidasrunning.co.za

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