Training program: Half marathon
Miles:
Kilometers:
Key to note:
- Cross training involves: - Walking, aerobics, gym work, swimming
- Pace run: Intended race pace
- 400-meter repeats: - warm up with 1-mile run, run 800 meters at you intended race time in minutes (e.g. if you plan to run the race in 4 hours then you do the split at 4min pace). Jog at least 400-800 meters in between the repeats
- Hill repeats: - warm up with a 1-mile run, get a hill of about 400 meters with a gentle climb, sprint up the hill and jog back to the bottom
- Tempo run: - start easy, then increase the pace, peak and then slow down.
- The day’s runs are not cast in stone and can be moved around to suit your schedule but ensure that the weekly mileage is covered. The long runs are to be done easy (pace where you can hold a conversation while running).
Training program: Full marathon
Miles:
Kilometers:
Key to note
- Cross training involves: - Walking, aerobics, gym work, swimming
- Pace run: Intended race pace
- 800-meter repeats: - warm up with 1-mile run, run 800 meters at you intended race time in minutes (e.g. if you plan to run the race in 4 hours then you do the split at 4min pace). Jog at least 400-800 meters in between the repeats
- Hill repeats: - warm up with a 1-mile run, get a hill of about 400 meters with a gentle climb, sprint up the hill and jog back to the bottom
- Tempo run: - start easy, then increase the pace, peak and then slow down.
The day’s runs are not cast in stone and can be moved around to suit your schedule but ensure that the weekly mileage is covered. The long runs are to be done easy (pace where you can hold a conversation while running).