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Free 12 Week Half Marathon Training Program

Free 12 Week Half Marathon Training Program
August 3, 2017 info@gymproject.co.uk
Running

Signing up to a distance race like a half marathon can be daunting and sometimes its hard to know where to start with your training for it. This plan will help unscramble that problem.

It is really tempting when training for a half marathon to over train and only focus on running the distance faster and faster. As a result, this often lead to an injury,  which will put a halt to everything.

The schedule below shows a 12 week program for the build up to your half marathon and includes strength training and mobility work amongst the running. Strength and mobility work are an essential part of maintaining a healthy injury free build up to running a half marathon. The plan itself is specifically aimed at hitting a 2 hour half marathon time, however it can be adjusted in both directions for aims of faster or slower times (see the running schedule below).

 

Training Schedule

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Recover Run Strength 1 Run Mobility Strength 2 Run
2 Recover Run Strength 1 Run Mobility Strength 2 Run
3 Recover Run Strength 1 Run Mobility Strength 2 Run
4 Recover Run Strength 1 Run Mobility Strength 2 Run
5 Strength 1 Run Strength 2 Mobility Strength 3 Run Recover
6 Strength 1 Run Strength 2 Mobility Strength 3 Run Recover
7 Strength 1 Run Strength 2 Mobility Strength 3 Run Recover
8 Strength 1 Run Strength 2 Mobility Strength 3 Run Recover
9 Recover Strength Run Mobility Run Recover Run
10 Recover Strength Run Mobility Run Recover Run
11 Recover Mobility Run Strength Mobility Recover Run
12 Recover Mobility Run Strength Mobility Recover Race

 

Running Schedule

The running schedule is based around 3 core concepts;

  • First of all training your body for the pace required, this comes from the treadmill pace, this is where you can adjust for faster and slower aims. Have a look at this table for pace indications.
  • The second is focusing on your cardio fitness and comes in the form of interval training.
  • The third getting your body used to the endurance factor and the difference of running on the road or a trail as apposed to a treadmill.

The speeds and distances gradually build and then taper off toward the race to ensure that you are in tip top form coming into the race

 

Week Mon Tuesday Wednesday Thursday Friday Saturday Sunday
1 Treadmill Run 1 mile (6mph) Interval Run 15mins Road Run 3 mile
2 Treadmill Run 2 mile(6.1 mph) Interval Run 15mins Road Run 4 mile
3 Treadmill Run 3 mile(6.2 mph) Interval Run 20mins Road Run 5 mile
4 Treadmill Run 4 mile(6.3 mph) Interval Run 20mins Road Run 6 mile
5 Treadmill Run 3 mile(6.4 mph) Road Run 7 mile
6 Treadmill Run 3 mile(6.4 mph) Road Run 7 mile
7 Treadmill Run 3 mile(6.5 mph) Road Run 8 mile
8 Treadmill Run 3 mile(6.5 mph) Road Run 8 mile
9 Treadmill Run 3 mile(6.5 mph) Interval Run 20mins Road Run 10 mile
10 Treadmill Run 3 mile(6.5 mph) Interval Run 15mins Road Run 6 mile
11 Treadmill Run 2 mile(6.5 mph) X-Trainer 1 hour
12 Treadmill Run 1 mile (6.5 mph) Race

 

Strength Training

The strength training, like the running,  increases then tapers off and is focused on simple movements. These movements will help bullet proof you for from injury and increase your overall speed. If you are unsure about any of the movements check out youtube or ask someone in the gym and they can help. The reps change week to week, for example as per the schedule on week 1 you will be doing 4×15 squats and then on week 2 you will be doing 4×12. The strength training blocks are split up into  weeks 1-4, weeks 5-8, week 9-10, week 11 and week 12.

 

Week 1-4

 

Strength 1 (Lower)

 

Squat 4×15/12/10/8

Deadlift 4×10/10/8/8

Lunge 3x15m

Hip Thrust 3×15/12/10/8

Leg Extension 3×10

Leg Curl 3×10

 

Strength 2 (upper/core)

 

Military Press 4×15/12/10/8

Pull-up 4xAMRAP

DB Chest Press 3×15/12/10/8

Bent Over Row 3×15/12/10/8

TRX Pike 3×15

Palof Press 2x12es

Plank 3x30s

Hanging Knee Raise 3×8/10/12/15

 

Week 5-8

 

Strength 1 (Push)

 

Squat (pause 2sec) 5×5

Hip Thrust 5×5

KB Swing 4×20

DB Overhead Press 4×8

Floor Press 4×8

 

Strength 2 (Pull)

 

Deadlift 5×5

Leg Curl 4×8

Lat Pull Down 3×8

Bent Over Row 3×8

Single Arm Cable Row 3×8

 

Strength 3 (Core)

 

Cable Ab Crunch 4×15

Plank 4x40s

V-Sit Up 3×20

Russian Twist 3×30

TRX Pendulum Swing 3×12

 

Week 9-10

 

Strength (Whole body)

 

Squat 3×10

Deadlift 3×10

Pull Up 3xAMRAP

Overhead Press 3×10

Bench Press 3×10

TRX Plank 3x40s

TRX Mountain Climber 3×30

 

Week 11

 

Strength (Deload)

 

Goblet Squat 3×10

Lat Pull-down 3×10

Seated DB Shoulder Press 3×10

Press-up 3×5

TRX Plank 3x20s

 

Week 12

 

Strength (Deload)

 

Bodyweight Squat 3×10

KB Deadlift 3×10

TRX Row 3×10

Press Up 3×5

Plank 3x20s

For the mobility work it can be as simple as attending a yoga class or a stretch focused class, have a look at our class timetable for inspiration.

It is also important to ensure that you are eating plenty around this form of training and not trying to crash diet at the same time.  Have a look at our blog post on nutrition to get some nice simple guidance on ideas for improving your nutrition

This program should help see you through to a solid PB in your distance running.

Good Luck

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