TRAINING GUIDE BEGINNERS - PLYMOUTH HALF MARATHON

30^th MAY 2010

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	22/03/10	Rest	35 min steady	4 x 6 min (3min rec)	40 min steady	Rest	Rest	60 min easy
2	29/03/10	Rest	25 min steady	Rest	30 min steady	3 x 8 min (3min rec)	Rest	70 min easy
3	05/04/10	Rest	35 steady	Rest	40 min steady	6 x 5 min (2min rec)	Rest	80 min easy
4	12/04/10	Rest	30 min steady	Rest	40 min steady	35 min steady	Rest	90 min easy
5	19/04/10	25 min easy	35 min easy	Rest	50 min easy	Rest	20 min Pace Run	70 min easy
6	26/04/10	Rest	50 min easy	Rest	30 min steady	3 x 10 min (3 min rec)	Rest	95 min easy
7	03/05/10	Rest	5 x 5 min (2 min rec)	Rest	60 min easy	30 min steady	25 min easy	105 min easy
8	10/05/10	Rest	45 min steady	Rest	60 min easy	25 min Pace Run	Rest	115 min easy
9	17/05/10	40 min easy	25 min Pace Run	Rest	60 min easy	3 x 9 min (3 min rec)	Rest	95 min easy
10	24/05/10	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. INTERVAL SESSION e.g. 3x5 is a run for 5mins @ slightly faster than steady pace, 3 times with a 3min recovery between each interval. 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.