Training & advice

Ten week schedule to break 95 minutes for the half marathon

The majority of a half marathon needs to be run at a pace just below the lactate threshold, that is at an intensity where the body can still get enough oxygen in to flush away the bi-products of lactic acid. This means that the training programme needs to include plenty of training sessions where you run just under that pace and just over that pace. By doing this you will be able to push your lactate tolerance level up and therefore be able to run the half marathon at a faster pace than you previously could. Recovery is also an important part of the programme. Working at lactate threshold level is hard and so the body needs to be well recovered before doing it again. This 10 week programme takes this into consideration.

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

H = A long (400m - 800m), gradual hill. Run continuously up and down.

T = Threshold pace (half marathon race pace)

F = Faster than race pace. Take the same amount of time to run easy in between the fast efforts.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down. You shouldn't try to make up for lost time either. If you have to miss sessions it is probably best to get back onto the schedule where you left off and change your target race.

By Jackie Newton. Level 3 UKA endurance coach.

Week one
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 Secs F	10 mins E, 20 mins T, 10 mins E	30 - 40 mins E	8 X 60 secs F	R	30 - 40 mins E + 4 X 20 secs F	60 mins E
Week 2
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 secs F	30 mins H	30 - 40 mins E	8 X 60 secs F	R	10 mins E, 20 mins T, 10 mins E	60 mins E
Week 3
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 secs F	8 X 90 secs F	30 - 40 mins E	10 mins E, 15 mins T, 4 X 60 secs F, 10 mins E	R	4 X 3 mins F	60 mins E
Week 4
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 secs F	30 mins H	30 - 40 mins E	4 X 3 mins F	R	10 mins E, 10 mins T, 10 mins F, 10 mins E	75 mins E
Week 5
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 secs F	10 mins E, 15 mins T, 4 X 60 secs F, 10 mins E	30 - 40 mins E	3 X 5 mins F	AR	10 mins E, 10 mins T, 10 mins E	10K race
Week 6
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E + 4 X 20 secs F	40 mins H	30 - 40 mins E	10 X 60 secs F	AR	10 mins E, 15 mins T, 5 mins E, 15 mins T, 10 mins E	75 mins E
Week 7
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 mins E & 4 X 20 secs	10 mins E, 30 mins T, 10 mins E	R	8 X 60 secs F	AR	30 mins E	10K race
Week 8
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 secs E + 4 X 20 secs F	3 X 5 mins F	30 - 40 mins E	40 mins H	AR	10 X 60 secs F	90 mins E
Week 9
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 secs E & 4 X 20 secs F	10 mins E, 15 mins T, 5 mins E, 15 mins T, 10 mins E	30 - 40 mins E	12 X 60 secs F	AR	10 mins E, 20 mins R, 10 mins E	75 mins E
Week 10
Mon	Tues	Weds	Thurs	Fri	Sat	Sun
30 - 40 secs E & 20 secs F	10 mins E, 15 mins T, 10 mins E	30 - 40 mins E	6 X 60 secs F	R	20 mins E	RACE DAY

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