You Want To Run Your First Half Marathon? 20 Weeks for beginners

Average Weekly Training Hours 03:07
Training Load By Week
Average Weekly Training Hours 03:07
Training Load By Week

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THE DISTANCE COACHING

AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN



The Distance So, you want to run your first Half Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run - you may have already done some 5km or even 10km events and can currently manage training runs of up to 10km.

WHAT TO EXPECT FROM THIS PROGRAM

This program is a 20 week lead in. It progresses quite conservatively, meaning it's perfect for runners new or inexperienced in the half marathon distance.

There is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.

This plan progresses through 3 weeks of general conditioning to prepare you and introduce you to sessions you can expect throughout the 15 week Half Marathon specific phase (which will see your longest run of 18km and longest total week of 47.5km). Nearing your event the program will enter a 2 week taper.

During the 15 week specific block, you will benefit from a Recovery week every 3rd week.

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.

SOME TIPS

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in really good shape as a result of the overall work, so do your best to complete every session.

Easy means Easy!!! There are many reasons for running slowly/easily. Do not be tempted to run too fast - save that for when the program asks you to run fast, and race day!

Never shorten your warm up or cool down - its a sure way to get injured. If you are pushed for time, I'd prefer you to cut the main session short.

ABOUT US:

aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Ironman Triathlete and 2 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website: www.thedistancecoaching.com or direct email coaching@thedistancecoaching.com

Sample Day 2
0:40:00
3.73mi
Conditioning - 5x5min as ( 4min E, 1min walk)

Welcome to the program. The first 3 weeks are comfortable as we build up t the 15 week specific phase.

TODAY you have:

10min E warm up
5x 5min as (4min E , 1min walk),
5min E cool down

WALK BREAKS - they are inserted at this early stage of the program to ensure you get small breaks which will prevent you from tiring too much and loosing good form, technique & posture. Poor form due to fatigue increases likelihood of injuries.

Emphasis for this session is on the DURATION, not the distance.First session of the program! Welcome!

Sample Day 4
0:40:00
3.73mi
Quality - 6x500, 6x200, 5min

10min E warm up
6x500m M/S, 1min recov,
6x200m M/S, 30sec recov,
5min M
5min E cool down

Sample Day 7
0:45:00
4.97mi
Conditioning Run - 3x10min as (8min E/M, 2min walk)

10min Easy warm up
3x10min as (8min E/M, 2min walk)
5min cool down

Sample Day 9
0:40:00
4.66mi
Conditioning - 5x5min as ( 4min E, 1min walk)

First session of the program! Welcome!

Today you have:

10min E warm up
5x 5min as (4min E , 1min walk),
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 11
0:40:00
4.35mi
Quality - 5x600, 4x400, 5min

10min E warm up
5x600m M/S, 1min recov,
4x400m M/S, 30sec recov,
5min M
5min E cool down

Sample Day 14
0:45:00
5.28mi
Conditioning Run - 3x2km M

10min E warm up
3x2km Mpace, with 2min walk recov between each rep.
5min E cool down.
Stretch & Hydrate

Sample Day 16
0:40:00
4.66mi
Conditioning - 5x6min as ( 5min E, 1min walk)

10min E warm up
5x 6min as (5min E , 1min walk),
5min steady run @ M pace
5min E cool down

Emphasis on the session DURATION rather than the distance.

Grant Hornsby
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The Distance - Run Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational runners to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first running goals.