A lot of first time half marathon runners make the very common mistake of training ad-hoc with no formal exercise regime. This can be risky, especially if you’re anything like me i.e. slightly disorganised, easily distracted by the multitude of small things life throws at you on a daily basis and prone to procrastination. Using a programme is a great way to focus the mind, harden the resolve and not allow the day to creep up on you unnoticed.
Below is the first instalment of a three part, 12 week training programme. It is aimed at beginners and first time half marathon runners.
During the first few weeks of training the main aim is to get used to a regular running regime and adapting your life to allow you the time to follow it. This can often be the hardest part. A couple of tips which may help with this:
- running while your kids are at their own supervised clubs and activities;
- run back from the school run;
- get up earlier and do it before the rest of the family stirs or alternatively after the kids have gone to bed, especially while the evenings are nice and light.
- Personally I think the biggest help is doing it with a friend either full time or part time. It means you can help motivate each other and is not as easy to dodge a training session.
|Sunday||10 minute walk , 20 minute easy jog, 5 minute walk|
|Tuesday||10 minute walk , 25 minute easy jog, 5 minute walk|
|Thursday||10 minute walk, 30 minute easy jog, 5 minute walk|
|Saturday||5 minute walk, 30 minute easy jog, 5 minute walk, 10 minute jog, 5 minute walk|
|Sunday||5 minute walk, 40 minute easy jog|
|Tuesday||35 minute easy jog|
|Thursday||35 minute easy jog|
|Saturday||5 minute walk, 45 minute long run, 10 minute walk|
|Sunday||50 minute long run.|
|Tuesday||30 minute easy jog|
|Thursday||Circuit in a park - fast run 2 minutes, 1 minute walk recovery x 10|
|Saturday||5 minute walk, 55 minute long run, 5 minute walk|
|Sunday||50 minute long run|
|Tuesday||45 minute easy jog|
|Thursday||40-60 minute interval - 10min easy jog, 5 min fast jog, 5 min walk, repeat.|
|Saturday||65 minute long run|
The biggest impediment to training is injury. So listen to your body. If you feel like something isn’t right get it checked out by a professional.
Keep your eyes peeled for the next instalment of the running programme.