Half Marathon - 20 Weeks - Level 7-8 (Int / Adv)

Average Weekly Training Hours 03:06
Training Load By Week
Average Weekly Training Hours 03:06
Training Load By Week

The Distance

AthsAustLogo

THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




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

This program assumes that you already run regularly - you have already done some 10km events and at least one half marathon, and can currently manage training runs of up to 15km.


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, former 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


DOWNLOAD OUR FREE TRAINING RESOURCE MATERIAL

Free E-Book www.thedistancecoaching.com

WHAT TO EXPECT FROM THIS PROGRAM


This program is a 20 week lead in. It progresses quite conservatively, and 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 22km and longest total week of 53.5km). 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

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiologic

Sample Day 2
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 9
0:46:00
4.35mi
Conditioning - 6x6min as ( 5min M, 1min walk) + 5min M/S

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

Emphasis on the session DURATION rather than the distance.

Sample Day 25
0:45:00
5.28mi
Quality -4x1km, 4x500

10min E warm up
4x100m Strides, (walk back recov)

4x1km @ S pace (1min walk recov)
4x500m @ S pace (30sec walk recov),

10min E cool down

Sample Day 32
1:00:00
7.46mi
Quality - 4x1km, 4x500, 15min steady

10min E warm up
4x100m Strides, (walk back recov)

4x1km @ S pace (1min walk recov)
4x500m @ S pace (30sec walk recov),
15min M/S run.
5min E cool down

Sample Day 44
0:35:00
4.04mi
Light Week - 20min M - insert 5x1min surges

Light Week Tuesday
10min Easy warm up
20min M paced run - Randomly insert 5x1min surges
5min E

Sample Day 46
0:45:00
4.97mi
Light Week - 30min M - insert 7x1min surges

Light Week Thursday
10min Easy warm up
30min M paced run - Randomly insert 7x1min surges
5min E

Sample Day 94
0:35:00
3.73mi
Recovery run - 35min E

35 minute super easy RECOVERY run.

This MUST be E pace. Let your body absorb the recent training load, whilst staying loose.

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)
|
The Distance 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 to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.