This site uses: Cookies
Find in Runningtools.com by Google
 
 

Running schedule half marathon beginners
Maximum 3 trainings per week

 

See also: Overview running schedules.

 


Important points of interest

 
   
· PDF version of this schedule.
   
· Tip: Make your own running schedule half marathon max. 3 per week in PDF
   
· The preparation period is: 12 weeks. The number of trainings per week is: 2 (sometimes 3).
   
· There exists also a running schedule half marathon beginners where the number of trainings is maximum 4 per week. See: Overview running schedules.
   
· There is also a running schedule half marathon with the aim of quiet running the race. See: Half marathon finish.
   
· First of all read How to make running schedules beginners in which you can read how you can establish globally a training plan.
   
· This running schedule half marathon for beginners goes out of that you can run at least one hour without problems.
   
· The training labour lies with regard to scope and intensity, between the 6.2 miles (10 km) and the marathon.
   
   

The running schedule

 
   
· General preparation period
Begin: 12 weeks for the eventual aim.
End:    7  weeks for the eventual aim.
Therefore number of weeks: 5.
 
How frequently   What and how   How long
1 x per week   long quiet endurance training speed 1      50 up to 70 minutes*
1 x per week   average endurance training speed 2   30 up to 45 minutes
1 x per two weeks   average endurance training speed 2+   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.
   
   
· Specific preparation period
Begin: 7 weeks for the eventual aim.
End:   3 weeks for the eventual aim.
Therefore number of weeks: 4.
 
How frequently   What and how   Time/distance
1 x per week   long quiet endurance training speed 1   50 up to 70 minutes
1 x per week   average endurance training speed 2+ *   25 up to 40 minutes
1 x per week  

interval training: extensive long **

  totaal 30 minutes
* Explanation:   Or race (not fast).
         
** Explanation:   Speed:   95% (first 2 weeks) en 100% (last 2 weeks).
    Times:   3 x 10 min (4)  or  8 x 2 min (1)
    Pause:   Between ( ).  How: to dribble.
   
   
· Intensive period
Begin: 3 weeks for the eventual aim.
End:   1 weeks for the eventual aim.
Therefore number of weeks: 2.
 
How frequently   What and how   Time/distance
1 x per week  long quiet endurance training speed 1* 50 up to 70 minutes
1 x per week average endurance training speed 2 30 up to 45 minutes

1 x per week

interval training: extensive long **

total 45 minutes

* Explanation:   On end of the training: 5 x 100m (pause: 100m to dribble).
       
** Explanation:   Speed: 100%
    Times: 3 x 15 min (5)  or  fartlek 45 min.
    Pause: Between ( ).  How: to dribble.
   
   

The last week

 
   
· 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.
   
· A day before the race you run 20 minutes quietly. Do also some small accelerations.
   
   

Tool

 
   
· Tip: Make your own running schedule half marathon max. 3 per week

 

 
 

Start: February 2005 Last modified: 29 August 2020