TRAINING GUIDE- BEGINNERS - PLYMOUTH HALF MARATHON 25th May 2008

TARGET: - TO COVER 13 MILES NON STOP Pre-requisite: Beginners 10K Schedule 4 – 5 days per week.

Week No.	Start Date	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Weekly Total
1	17/03/08	Rest	35 min steady	4 x 6 min (3min)	40 min steady	Rest	Rest	60 min easy
2	24/03/08	Rest	25 min steady	Rest	30 min steady	3 x 8 min (3min)	Rest	70 min easy
3	31/03/08	Rest	35 steady	Rest	40 min steady	6 x 5 min (2min)	Rest	80 min easy
4	07/04/08	Rest	30 min steady	Rest	40 min steady	35 min steady	Rest	90 min easy
5	14/-4/08	25 min easy	35 min easy	Rest	50 min easy	Rest	20 min Pace Run	70 min easy
6	21/04/08	Rest	50 min easy	Rest	30 min steady	3 x 10 min (3 min)	Rest	95 min easy
7	28/04/08	Rest	5 x 5 min (2 min)	Rest	60 min easy	30 min steady	25 min easy	105 min easy
8	O5/05/08	Rest	45 min steady	Rest	60 min easy	25 min Pace Run	Rest	115 min easy
9	12/05/08	40 min easy	25 min Pace Run	Rest	60 min easy	3 x 9 min (3 min)	Rest	95 min easy
10	19/05/08	25 min Pace Run	60 min steady	Rest	40 min steady	Rest	Rest	Half Marathon.

Training Tips

Easy runs are just that – EASY- this should be not faster than jogging.

Steady Running is slightly faster, but remain relaxed. This schedule is designed to help you reach your goal; it is not set in stone.

If tired take a day off. Do not run if unwell. Just move on to next day.