《Half Marathon Training Program》.pdf

12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance running event that experienced runner's can compete without interrupting their regular racing and training program. For these reasons, and many more, the half marathon is a very popular event, and one that is often overlooked in regards to its importance in the lead up to a marathon. While the half marathon does require significant amounts of strength and endurance, the real beauty of this distance is that it also has a large speed component. This combination of strength, endurance and speed, makes for enjoyable training that can be of benefit to those with a longer term goal of a marathon or even a 10km. During this article, 2 programs will be outlined. One is for those runners with the main goal of breaking the 100 minute mark, and one for those runners aiming for a time over the 100 minute mark. How do you assess your goal time for a half marathon? If you wish to go under the 100 minute mark for your upcoming half marathon, then as a guide you will need to be capable of running about 22 minutes for 5km or 45 minutes for 10km. Although these are only a guide, if you are not close to these times, then your speed will be a limitation in achieving this half marathon goal. If you are able to do these or similar times over the shorter distances, then with appropriate strength and endurance work, you should be capable of breaking 100 minutes for the half. Training for the half marathon The programs outlined below will highlight the key weekly sessions that need to be completed during your half marathon preparation. Your weekly program structure should be build around these sessions. Essential Sessions for the half marathon Long Aerobic Run (Medium long aerobic run) These longer ru