If you enjoy your weekly Park Run but want to build up to a Half Marathon then this is the plan for you.
This plan builds you up over 10 weeks to run a half marathon by running 5 times a week (rest days on Monday and Friday). The first phase of the plan emphasises techniques to improve your running efficiency and reduce your risk of injury, these techniques are backed up with research studies.
As the long weekend runs increase you will utilise a run-walk strategy, where you take a short walk break every mile. This short 'power walk' allows you to settle your heart rate and give your calves a rest. It also is a good time to take on a drink or gel in those longer runs, as you will do in the race going through an aid station. It has been shown that those who use this run-walk strategy do not fade towards the end of the run and thus finish in a quicker time compared to those who try and 'run' the whole way but fade and end up walking large sections towards the end.
Enjoy your training and the challenge ahead.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.