Important points of interest  |
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PDF version of this schedule. |
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Tip:
Make your own running schedule half marathon advanced in PDF  |
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The preparation period is: 20 weeks. The number
of trainings per week is: 5. |
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First of
all read How to make
running schedules 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: 20 weeks for the eventual aim.
End: 12 weeks for the eventual aim.
Therefore number of weeks: 8.
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How frequently |
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What and how |
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How long |
| 2 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes * |
| 2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
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2 x per
three
weeks |
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average endurance training speed 2 |
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30 up to 45 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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30 up to 45 minutes |
| * Explanation:
not immediately the first week 90 minutes, but quietly builds per week. |
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Specific
preparation period
Begin: 12 weeks for the eventual aim.
End: 6
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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Time/distance |
| 1 x per week |
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long quiet endurance training speed 1 |
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60 up to 90 minutes |
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2 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
| 1 x per two weeks |
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int. endurance training speed 3
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45 up to 60 minutes |
| 1 x per two weeks |
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fartlek training |
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45 up to 60 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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Or
race (not fast). |
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| ** Explanation: |
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Speed: |
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95% (first 3
weeks) en 100% (last 3 weeks). |
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Distances: |
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600m
800m 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: 6 weeks for the eventual aim.
End: 2 weeks for the eventual aim.
Therefore number of weeks: 4.
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How frequently |
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What and how |
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Time/distance |
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1 x per week |
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long
quiet endurance training speed 1 * |
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60 up to 90 minutes |
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1 x per week |
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quiet endurance training speed 1 |
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45 up to 60 minutes |
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1 x per week |
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average endurance training speed 2 |
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45 up to 60 minutes |
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1 x per week |
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fartlek training |
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45 up to 60 minutes |
1 x per week
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interval training:
intensive long
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distance to 6 miles |
| * Explanation: |
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1x
per week on end of the training: 5 x 100m (pause: 100m to dribble). |
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| ** Explanation: |
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Do this intensive training only the first four
weeks. |
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Speed: |
105% |
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Distances: |
600m
800m 1000m 1500m
1690m 2000m Example 2x (2x 2000m). |
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Pause: |
effort time:pause
proportion 1:2 to dribble. |
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The last two weeks |
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Method 1 |
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The first week you only reduce the scope of
your endurance training. |
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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 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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Tool |
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Tip:
Make your own running schedule half marathon advanced in PDF |
