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21,1 km Training Programme

  • Half Marathon
  • Training

Generic Old Mutual Two Oceans 21,1km Training Programme

The aim of this page is to provide an insight into a 16 week endurance training programme for an athlete competing in the half marathon. It should be noted that this programme also needs to be supported by general and specific strength, training, mobility and psychology programmes. This programme is not designed for Novices.

Key: F - Fartlek, H - Include Hills, R - Time Trial or Race, L - Long run, E - Easy run, T - Tempo, P - Pace

 

 

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Week Total Kms L E or T H E F R P or R

1

54

12

2*5

4 H

10

4

Rest

10 P

2

54

13

2*5

4 H

10

30 min F

Rest

10 P

3

54

13

2*5

5 H

10

30 min F

Rest

10 R

4

55

14

2*5

5 H

10

30 min F

Rest

10 P

5

52

14

7

5 H

10

30 min F

Rest

10 R

6

62

15

7

5 H

11

30 min F

2*4

10 P

7

54

15

2*4

5 H

10

30 min F

Rest

10 R

8

59

16

2*4

5 H

8

30 min F

6 E

10 P

9

59

16

2*4

5 H

11

30 min F

5

10 P

10

62

15

2*4

5 H

10

30 min F

3

15 R

11

69

10

2*5

5 H

12

30 min F

5 & 3

18 E

12

47

8 & 6

5

4 H

10

30 min F

3 & 5

Rest

13

51

15 R

6

5 H

11

30 min F

2*4

Rest

14

58

22

Rest

5 H

11

30 min F

2*4

8 P

15

45

20

5

4 H

8

3

Rest

5 P

16

42

8

Rest

5 E

5

Rest

3 Jog

 

Tempo Runs: A tempo run is a continuous run with a build up in the middle to near 10-K race pace. A tempo run of 30 to 40 minutes would begin with 10 minutes easy running, build to 20 minutes near the middle, then 10 minutes easy toward the end. The pace build up should be gradual, not sudden, with peak speed coming about two - thirds into the workout. (You don't need to maintain peak speed for more than a few minutes toward the middle of the workout.) You can do tempo runs almost anywhere: on the road, on trails or even on a track.

Note: 2 * 4 means 4km runs at tempo pace with a 5 min jog in between and 8 & 5 means a 8 km and a 5 km run, one in the morning and one in the evening.

Fartlek: means 3 min hard pace (faster than tempo pace) 2 min jog x 6 to give you 30 mins.

Hills: 4 H means 4km hills - if your hill is 250 metres long 1 hard up and a jog back down would be 500 metres so you would therefore do 8 hill repeats (4000 metres divided by 500.)

 

Compiled by Dave Spence, original Virtual Coach (1947 - 2010)

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