Important points of interest  |
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For the per week filled in version of this schedule:
Calculator
running schedule half marathon half advanced. |
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The preparation period is: 16 weeks. The number
of trainings per week is: 4 (sometimes
5). |
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First of
all read How to make
running schedules half advanced in which you can read how you can establish globally a
training plan. |
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The training labour lies with regard to scope and
intensity, between the 6.2 miles (10 km) and the marathon. |
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The running schedule |
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General preparation
period
Begin: 16 for the eventual aim.
End: 10 weeks for the eventual aim.
Therefore number of weeks:
6.
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How frequently |
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What and how |
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How long |
| 1 x per week |
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long quiet endurance training speed 1 |
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50 up to 80 minutes * |
| 1 x per week |
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quiet endurance training speed 1 |
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40 up to
50 minutes |
| 2 x per week |
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average endurance training speed 2 |
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35
up to 50 minutes |
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At most 1 x
per 3 weeks |
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intensive endurance training speed 3 |
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25
up to 40 minutes |
| * Explanation:
not immediately the first week 80 minutes, but quietly builds per week. |
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Specific
preparation period
Begin: 10 weeks for the eventual aim.
End: 5
weeks for the eventual aim.
Therefore number of weeks:
5.
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How frequently |
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What and how |
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Time/distance |
| 1 x per week |
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long quiet endurance training speed 1 |
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50 up to 80 minutes |
| 1 x per week |
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average endurance training speed 2 |
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35 up to 50 minutes |
| 1 x per week |
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fartlek training |
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40 up to 50 minutes |
| 1 x per week |
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interval training: extensive long *
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distance 2 to 4 miles |
| * Explanation: |
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Speed: |
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95% (first 3
weeks) en 100% (last 2 weeks). |
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Distances: |
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1000m 1500m
1690m 2000m Example 5x 1000m. |
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Pause: |
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effort time:pause proportion 1:0,5 to dribble. |
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Intensive
period
Begin: 5 weeks for the eventual aim.
End: 2 weeks for the eventual aim.
Therefore number of weeks: 3.
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How frequently |
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What and how |
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Time/distance |
| 1 x per week |
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quiet endurance training speed 1 |
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40 up to 50 minutes |
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1 x per week |
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long quiet endurance training speed 1* |
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50 up to 80 minutes |
| 1 x per week |
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average endurance training speed 2 |
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35 up to 50 minutes |
1 x per week
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interval training:
extensive long
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distance to 6 miles |
| * Explanation: |
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On end of the training: 5 x 100m (pause: 100m to dribble). |
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| ** Explanation: |
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Speed: |
100% |
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Distances: |
1000m 1500m
1690m 2000m Example 2x (2x 2000m). |
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Pause: |
effort time:pause
proportion 1:0,5 to dribble. |
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The last two weeks |
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Method 1 |
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The first week you run 50 percent of the training scope
of heaviest week. |
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A week before the race you do a firm
Fartlek training of 50 minutes. |
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1 or 2 days before the race
you do an duration training on speed 1
or 2. Reduce the scope. |
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A day before
the race you run half-hour quietly. Do also
some small accelerations. |
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Method 2
The tapering-off period for the half marathon start two
weeks before the race.
The first week you run 50 percent of the training
scope of heaviest week. These week you only reduce the scope of
your endurance training. The week for the race you do
only 15 percent. These last week you do especially interval training on
3.1 miles (5 km) race speed and marathon speed. |
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Calculator |
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For the per week filled in version of this schedule:
Calculator
running schedule half marathon half advanced. |
