I developed this 10-week training programme in an attempt to keep my training interesting and injury-free. Like most half-marathon training programmes, this one assumes that you can already run 5km.
The programme contains three runs, one cardio and one cross-training session per week. Your week should look like this:
Mon - Cross train
Tue - Tempo Run
Wed - Cardio
Thu - Slow run (½ of Saturday distance)
Fri - Rest
Sat - Distance run
Sun - Rest
¾ of the Saturday distance, at race pace. For this to work, you'll need a half-marathon target time, and some ability to measure your pace (I use a Garmin Forerunner 405). My target time is 2hrs, which translates to 5m43s per km. For the temp run, concentrate on pace rather than the distance.
The distance run should always be comfortable, so concentrate on the distance, rather than pace. Distance starts low, and increases 2km each week.
½ of the Saturday distance, at the slowest pace possible. Tuesday and Wednesday are pretty tough, so Thursday should just be a gentle recovery run.
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