K2M HALF MARATHON Training Plan (INTERMEDIATE 12 Week Plan - Start 04-Mar-19)

Average Weekly Training Hours 04:18
Training Load By Week
Average Weekly Training Hours 04:18
Training Load By Week

“Training for excellence, with excellent training.”



When you cross the finish line the K2M Half Marathon you've accomplished something very special.


Designed for Intermediate runners who are looking to complete their half marathon event faster than previous, the primary goal of this training plan is to prepare you to COMPLETE the K2M Half Marathon as FAST as possible.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Marathon distance events and my success coaching hundreds of runners & triathletes.


Starting 12 weeks before the K2M Half Marathon (on 04-Mar-19), this plan progresses through phases to build you to your peak performance. Each week typically contains 4 runs and a flexibility session. You will build up to 2 hrs running. Although not compulsory, I recommend using a GPS watch with heart rate monitor in conjunction with perceived effort.


Prior to using this plan, you should be able to run for a minimum of 90 minutes


Purchase of this plan includes the option of joining our fortnightly coaching calls where you can ask myself any training or racing related questions.


Questions? Please visit us on the web at 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 March 2019 and finishes on race day.  


 

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 12
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 19
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 26
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 33
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 40
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 47
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.