This is a 12 week programme that is designed to help you to complete a half marathon in less than 2 hours. Before embarking on the programme you should have been running consistently for at least 6 months and should be able to complete 10km with ease. You will need to have enough time to train 3 and sometimes 4 times during the week for 45 minutes to 1 hour and once on the weekend for up to 2 hours. You will be doing quite a few longer runs on this programme and for that you need to make sure that your running shoes are in good condition to prevent unwanted injuries. Each week has 3 workouts during the week and one on the weekend. You can move the days to suit your lifestyle schedule, however spread the days as evenly as possible throughout the week and do not change the order of the days.
Light run. Run at a pace that you can easily chat with your running buddies. Initially the programme is just about getting the body conditioned to running far regularly.
Light run again. Resist all temptation to go hard.
Try a new route today.
Long slow distance. These runs are the foundation of endurance training, of all the weekly sessions, this is the one you don’t want to skip.
You are on your way.
Jog easy for about 5 minutes to get your body warmed up. Then run 5km as fast as you can. Many local running clubs have midweek time trial that you could join.
You might also want to do a local park run. Visit www.parkrun.co.za for a park run near you.
Take it easy.
Upper body strength plays a big role in running. Try to do 10 minutes of bodyweight upper body exercises, especially for the abdominals after each workout.