Buller Gorge HALF MARATHON Training Plan (INTERMEDIATE 10 Week Plan Start 4-Dec-17)

Average Weekly Training Hours 03:57
Training Load By Week
Average Weekly Training Hours 03:57
Training Load By Week

“Training for excellence, with excellent training.”

When you cross the finish line the Buller Gorge Half Marathon, you've accomplished something very special.

Designed for Intermediate runners who have completed a Half marathon event previously, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.

Crafted by myself, Ray Boardman, this plan encapsulates my passion for the sport, my experience from dozens of Half and Full Marathon finishes and my success coaching hundreds of runners and triathletes.

Starting 10 weeks before your goal race, this plan progresses through phases to build you to your peak performance. Each week typically contains 4 runs. You will build up to 2 hrs running. Although not necessary, we recommend using a GPS watch in conjunction with perceived effort; you may use a heart rate monitor as well.

Prior to using this plan, you should be able to run continuously for 80 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask myself any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? We also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Please note:
• This training plan starts on Monday 04 December 2017 and finishes on race day.

Sample Day 3
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 4
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 5
1:20:00
108.5TSS
Run - Long 1:20hr (Pace)

80min Level II; Conduct 4x ~100m Stride Outs - one each at 55min, 60min, 65min & 70min; 10min Stretching

Sample Day 6
0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 8
0:50:00
66.4TSS
Run - Steady 50min (Pace)

50min Level II; 10min Stretching

Sample Day 10
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 11
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.