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 max. 3 per week in PDF  |
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The preparation period is: 12
weeks. The number of trainings per week is:
2 (sometimes 3). |
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There exists also a running schedule
half marathon beginners where the number
of trainings is maximum 4 per week. See:
Overview running schedules. |
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There is also a running schedule half marathon
with the aim of quiet running the race. See:
Half marathon finish. |
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First of
all read How to make
running schedules beginners in which you can read how you can establish globally a
training plan. |
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This running schedule half marathon
for beginners goes out of that you can run at least one hour
without problems. |
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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: 12 weeks for the eventual aim.
End: 7 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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How long |
| 1 x per week |
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long quiet endurance training speed 1 |
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50 up to 70 minutes* |
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1 x per week |
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average endurance training speed 2 |
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30
up to 45 minutes |
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1 x per two weeks |
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average
endurance training speed 2+ |
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25
up to 35 minutes** |
* Explanation:
not immediately the first week 70 minutes, but quietly builds per week.
**
Explanation:
a
little more rapidly than speed
2. |
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Specific
preparation period
Begin: 7 weeks for the eventual aim.
End: 3 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 |
| 1 x per week |
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long quiet endurance training speed 1 |
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50
up to 70 minutes |
| 1 x per week |
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average endurance training speed 2+ * |
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25 up to 40 minutes |
| 1 x per week |
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interval training: extensive long **
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totaal
30 minutes |
| * 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
2
weeks) en 100% (last 2 weeks). |
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Times: |
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3 x 10 min (4) or 8 x 2 min (1) |
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Pause: |
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Between ( ).
How: to
dribble. |
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Intensive
period
Begin: 3 weeks for the eventual aim.
End: 1 weeks for the eventual aim.
Therefore number of weeks: 2.
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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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50
up to 70 minutes |
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1 x per week |
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average endurance training speed 2 |
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30 up to 45 minutes |
1 x per week
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interval training:
extensive long
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total 45 minutes |
| * 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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Times: |
3 x 15 min (5) or fartlek 45 min. |
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Pause: |
Between ( ).
How: to
dribble. |
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The last week |
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At the beginning of the week you do a endurance
training of a half hour in
speed 2. Halfway
the week you do the same in
speed 1.
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A day before the race you run 20 minutes quietly. Do also some small accelerations. |
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Tool |
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Tip:
Make your own running schedule half marathon max. 3 per week |
