Bridge to Health Blog
Bridge to Health Blog

Got a place for the Ealing Half Marathon? It's time to start training!

Written by Harry Rogers   Posted in:Lifestyle   July 17, 2015

Got a place for the Ealing Half Marathon? It's time to start training!
The Ealing Half Marathon is one of the most popular running events going. It is a great experience, starting off being surrounded by thousands of enthusiastic runners and the sense of accomplishment afterwards is an incredible feeling. Admittedly the part in between starting and finishing is not easy. In fact it is downright hard work.  However, if you dedicate some time and work with a sensible training programme it is achievable and possibly even enjoyable.

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.

Week 1:
Sunday 10 minute walk , 20 minute easy jog, 5 minute walk
Monday Rest day
Tuesday 10 minute walk , 25 minute easy jog, 5 minute walk
Wednesday Rest day
Thursday 10 minute walk, 30 minute easy jog, 5 minute walk
Friday Core strength
Saturday 5 minute walk, 30 minute easy jog, 5 minute walk, 10 minute jog, 5 minute walk
 
 Week 2:
Sunday 5 minute walk, 40 minute easy jog
Monday Rest day
Tuesday 35 minute easy jog
Wednesday Rest day
Thursday 35 minute easy jog
Friday Core strength
Saturday 5 minute walk, 45 minute long run, 10 minute walk
 
Week 3:
Sunday 50 minute long run.
Monday Rest day
Tuesday 30 minute easy jog
Wednesday Rest day
Thursday Circuit in a park - fast run 2 minutes, 1 minute walk recovery x 10
Friday Core strength
Saturday 5 minute walk, 55 minute long run, 5 minute walk
 
Week 4:
Sunday 50 minute long run
Monday Rest Day
Tuesday  45 minute easy jog
Wednesday Rest Day
Thursday 40-60 minute interval - 10min easy jog, 5 min fast jog, 5 min walk, repeat.
Friday Core strength
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.

Happy Trails.


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