Tue. Jun 25th, 2019
10 week half marathon training program for intermediate runners 1024x538 - 10-Week Half-marathon Coaching Program for Intermediate Runners

10-Week Half-marathon Coaching Program for Intermediate Runners

If you’re seeking to step up your racing distance from a 10Ok to a half-marathon, the primary precedence is rising your endurance—extending your skill to take care of your present tempo previous 7 miles. It could appear counterintuitive, however you acquire pace by endurance.

Let’s say, for instance, you may at the moment run an eight:00 min/mile for a 10Ok. In case you can lengthen that tempo out to 10 miles, once you return and run a 10Ok, you’ll be clocking quicker occasions. The hassle appears simpler, so you may ramp up the pace.

9-Week Half-Marathon Energy and Conditioning Routine

This 10-week program is concentrated on simply that—constructing your endurance and lengthening your present pace for an extended distance. After all you may’t count on to replicate your 10Ok tempo in a half-marathon in simply 10 weeks, however you may completely make nice strides that’ll profit each races. First, you’ll acclimate your physique to working a brand new, longer distance, then, over time, you’ll enhance in your efficiency (pace) at that distance.

This program is designed for on a regular basis athletes balancing work, life, and coaching. We perceive that not each week of your life is constant and also you’ll face hurdles alongside the best way, so don’t freak about adhering to an excellent strict, structured plan. What we’re offering right here is extra of a to-do checklist.

What’s extra, we’re breaking the normal mannequin of basing your runs on distance and, as an alternative, use time. This makes it straightforward to transform the exercises from indoors treadmill periods to outside exercises. And, if wanted, you could possibly even convert the run to a exercise on an erg or elliptical.

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This system relies on three key runs every week with a bunch of supporting exercises from power coaching and cross coaching. The three “Precedence Runs” are listed so as of significance (P1, P2, P3), as are the supporting exercises. The objective is to get in as lots of the exercises as your schedule permits, with the objective of at the least P1-P4. It doesn’t matter which days you carry out these exercises, however strive to not do the runs on again to again days in the event you can keep away from it.

Pattern Week Format

Monday – Relaxation Day or P7 Supporting Exercise
Tuesday – P2 Run
Wednesday – P5 Supporting Exercise
Thursday – P3 Run
Friday – P4 Energy Exercise
Saturday – P6 Supporting Exercise
Sunday – P1 Lengthy Run

Week 1

P1 – 70-min Lengthy Run: The long-run construction will stay the identical all through this system. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
P2 – 45-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 10min at 10Ok tempo/effort
○ 5min at 5K tempo/effort
○ 10min at 10okay tempo/effort
○ 10-min cooldown at marathon tempo/effort
P3 – 44-min Fartlek Run (“pace play” intermixing intervals of quick and gradual working):
○ 10-min warmup at marathon tempo/effort
○ four x 6min (2min at 5K tempo/effort, 4min at 10Ok tempo/effort)
○ 10-min cooldown at marathon tempo/effort
P4 Energy Exercise
P5, P6, P7 – Supporting Exercises: This will embrace a simple run, spin class, yoga, rowing, tennis, and/or something that will get your physique shifting.

Week 2

P1 – 80-min Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
P2 – 50-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 20min at 10Ok tempo/effort
○ 10min at 5K tempo/effort
○ 10-min cooldown at marathon tempo/effort
P345-min Hill Repeats: Discover a hill that has an incline between 2-6 levels and takes 2min or longer to run up. In case you don’t have an area hill, use a treadmill or substitute a fartlek run.
○ 10-min warmup at marathon tempo/effort
○ 5 x 5 min (2min uphill at 5K tempo/effort, 3min restoration at marathon tempo/effort down hill)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
P5, P6, P7 – Supporting Exercises: This will embrace a simple run, spin class, yoga, rowing, tennis, and/or something that will get your physique shifting.

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Week Three

P190-min Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
 P260-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 30 min at 10Ok tempo/effort
○ 10 min at 5K tempo/effort
○ 10-min cooldown at marathon tempo/effort
P3 – 44-min Fartlek Run:
○ 10-min warmup at marathon tempo/effort
○ four x 6 min (2min at 5K tempo/effort, 4min at 10Ok tempo/effort)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
P5, P6, P7 – Supporting Exercises: This will embrace a simple run, spin class, yoga, rowing, tennis, and/or something that will get your physique shifting.

Week four

P1 – 1hr 40min-Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
P2 – 56-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 6 x (5min at 5K tempo/effort, 1min at marathon tempo/effort)
○ 10-min cooldown at marathon tempo/effort
P3 – 50-min Hill Repeats:
○ 10-min warmup at marathon tempo/effort
○ 6 x 5 min (2min at 5K tempo/effort uphill, Three-min restoration at marathon tempo/effort downhill)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
P5,6,7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.

Week 5

P1 – 1hr 50min- Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
P2 – 56-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ Three x (10min at 10Ok-5K tempo/effort, 2min at marathon tempo/effort)
○ 10-min cooldown at marathon tempo/effort
P3 – 50-min Fartlek Run:
○ 10-min warmup at marathon tempo/effort
○ 5 x 6 min (2min at 5K tempo/effort, 4min at 10Ok tempo/effort)
○ 10-min cooldown at marathon tempo/effort
 P4 – Energy Exercise
P5, P6, P7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.

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Week 6

P1 – 2-hour Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
P2 – 56-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 2 x (15min at 10Ok-5K tempo/effort, 3min at marathon tempo/effort)
○ 10-min cooldown at marathon tempo/effort
 P3 – 55-min Hill Repeats:
○ 10-min warmup at marathon tempo/effort
○ 7 x 5 min (2min at 5K tempo/effort uphill, Three-min restoration at marathon tempo/effort downhill)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
 P5, P6, P7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.

Week 7

 P1 – 2hr 10min-Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
 P2 – 57-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 1 x (10min at 10Ok-5K tempo/effort, 2min at marathon tempo/effort)
○ Three x (5min at 5K tempo/effort, 1min at marathon tempo/effort)
○ 1 x (10min at 10Ok-5K tempo/effort, 2min at marathon tempo/effort)
○ 5-min cooldown at marathon tempo/effort
 P3 – 50-min Fartlek Run:
○ 10-min warmup at marathon tempo/effort
○ 5 x 6 min (2min at 5K tempo/effort, 4min at 10Ok tempo/effort)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
 P5, P6, P7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.

Week eight

P1 – 2hr 20min-Lengthy Run: Identical construction as Week 1. Carry out the primary half of the run at your marathon tempo (conversational effort). The second half of the run, your effort/tempo ought to construct to your half-marathon objective tempo. Over the past mile of the run, attempt to keep your 10Ok tempo, if potential. The final mile ought to be the quickest mile of the exercise.
 P2 – 57-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 1 x (10min at 10Ok-5K tempo/effort, 2min at marathon tempo/effort)
○ 2 x (5min at 5K tempo/effort, 1min at marathon tempo/effort)
○ 1 x (15min at 10Ok-5K tempo/effort, 3min at marathon tempo/effort)
○ 5-min cooldown at marathon tempo/effort
 P3 – 55-min Hill Repeats:
○ 10-min warmup at marathon tempo/effort
○ 7 x 5min (2-min uphill at 5K tempo/effort, Three-min restoration at marathon tempo/effort down hill)
○ 10-min cooldown at marathon tempo/effort
P4 – Energy Exercise
P5, P6, P7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.

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Week 9 – Tapper Week

 P1 – 75-min Lengthy Run: Hold the trouble at a Marathon tempo/effort for your complete run.
 P2 – 60-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 30min at 10Ok tempo/effort
○ 10min at 5K tempo/effort
○ 10-min cooldown at marathon tempo/effort
 P3 – 44-min Fartlek Run:
○ 10-min warmup at marathon tempo/effort
○ four x 6min (2min at 5K tempo/effort, 4min at 10Ok tempo/effort)
○ 10-min cooldown at marathon tempo/effort
 P4 – Energy Exercise
 P5, P6, P7 – Supporting Exercises: This may be something from a simple run, spin class, yoga, rowing class, tennis or something that will get the physique shifting.
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Week 10 – Race Week – Comply with construction based mostly on the day your race falls on.

In case your race falls on a Saturday:
Monday – Relaxation Day

Tuesday – 50-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 20min at 10Ok tempo/effort
○ 10min at 5K tempo/effort
○ 10-min cooldown at marathon tempo/effort

Wednesday – Gentle Stretching/Yoga

Thursday – Relaxation Day

Friday – 25-min Pickup Run: Hold a simple tempo (don’t fear about your time). About each 5min, “choose up” your tempo to your goal race tempo for 1min. These are usually not sprints, only a slight enhance in tempo/effort. After the 1min pickup, return to your straightforward tempo/effort and repeat till the allotted time.

Saturday – RACE DAY

In case your race falls on a Sunday:

Monday – Relaxation Day

Tuesday – 50-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 20 min at 10Ok tempo/effort
○ 10 min at 5K tempo/effort
○ 10-min cooldown at marathon tempo/effort

Wednesday – Gentle Stretching/Yoga

Thursday – 45-min Intensive Endurance Run:
○ 10-min warmup at marathon tempo/effort
○ 10 min at 10Ok tempo/effort
○ 5 min at 5K tempo/effort
○ 10 min at 10okay tempo/effort
○ 10-min cooldown at marathon tempo/effort

Friday – Relaxation Day

Saturday25-min Pickup Run: Hold a simple tempo (don’t fear about your time). About each 5min, “choose up” your tempo to your goal race tempo for 1min. These are usually not sprints, only a slight enhance in tempo/effort. After the 1min pickup, return to your straightforward tempo/effort and repeat till the allotted time.

Sunday – RACE DAY

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