Melbourne Half Marathon - 16 Weeks - Level 2-3 (Beginners)

Average Weekly Training Hours 03:11
Training Load By Week
Average Weekly Training Hours 03:11
Training Load By Week

The Distance

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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run a 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 several 5km events, ideally some 10km events, 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




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WHAT TO EXPECT FROM THIS PROGRAM


This program is a 16 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 11 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 11 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 physiological outcome

Sample Day 2
0:40:00
4.35mi
Conditioning - 5x5min as ( 4min E, 1min walk)

Welcome to the program. The first 3 weeks are comfortable as we build up to the 11 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 18
0:45:00
5.59mi
Quality - 5x1km @ M/S

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

5x1km @ M/S pace, 2min walk recov

10min E cool down

Sample Day 24
0:30:00
3.11mi
Recovery run - 30min E

30 minute super easy RECOVERY run.

FIRST RECOV RUN - These will happen every Wednesday now.
These MUST be E pace. Let your body absorb the recent training load, whilst staying loose.

Sample Day 46
1:00:00
7.15mi
Quality - Descent from a Mile

10min warm up,
4x100m Strides

2x (1600m, 1200, 800, 400), all at S/F pace with 4, 3,2,1min corresponding walk recovery (for example, 4min after first 1600m)

10min E cool down
Stretch, Hydrate.

Sample Day 52
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.

Sample Day 73
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)
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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.