Half marathon training programme

You could be running 21km in as little as eight weeks, but it’s important to note the following before you start:

• In order for the programme to work, you should be able to run 10km, or for about 60 minutes.
• It’s essential to allow for three rest days per week in the beginning stage of the training – always follow a hard day’s training, with an easy day of walking, swimming or cycling at a comfy pace.

Week 1:

Day1: Take a 35 minute easy run with 1-2 short hills of 300m thrown in.
Day2: Do a 4km fast run, where you are running at a pace that would allow for an extra 2km stretch when finished.
Day3: Today, take a 35 minute easy run, at a pace that could allow you to talk without getting out of breath.
Day4: Go out for a long 65 minute run, at a pace 2km per hour slower than your fast run pace. Alternatively, you can run for nine minute stretches, and then walk for one minute – repeat this routine in the suggested 65 minutes.

Week 2:

You’ll notice that this week’s training is quite different to last week’s. Varying your runs not only helps you stay injury- and boredom-free, it also makes you a better runner. Always going the same speed and distance stalls your progress. Give Week 2′s training a go.

Day 1: Do an easy 40 minute run and again, incorporate 1-2 short hills of about 300 metres.
Day 2: Do a 5km fast run, where you can still run another 2km when finished. ie run 5km at a speed that would allow you to run another 2km if you had to.
Day 3: Do a 10km race / time trial.
Day 4: Today, go for a 20 minute easy run, at a pace where you can still have a conversation, without being breathless.

Remember to slip in a day of rest after one day of training. On these “rest” days, you can walk, swim, or cycle at a comfortable pace, but nothing too strenuous.

Week3

The time has come to up your game. This week offers a 5-day training regime. We know it’s not going to be easy, but hey, think of how great you’ll be feeling in the next 4-5 weeks. The idea of a half marathon may sound overwhelming right now but all it takes is one step at a time, one week at a time, and a little determination. You’ll get there!

Enjoy week 3′s training.

Day 1: Go for a 40 minute easy run, at a comfortable pace, adding 1-2 hills.
Day 2: Run for 20 minutes, comfortably.
Day 3:Go for a 5km fast run.
Day 4:Take a 35 minute relaxed run, at a pace where you can talk comfortably without losing breath.
Day 5:Complete a 75 minute long run, at a pace of 2 minutes per km slower than your fast run pace. This routine can be substituted with a 9 minute run, with intervals of 1 minute walking, for 75 minutes.

Remember to slip in a day of rest after one day of training. On these “rest” days, you can walk, swim, or cycle at a comfortable pace, but nothing too strenuous.

Week 4

You’re almost halfway now, so enjoy that sense of accomplishment you’ll be feeling – especially after tackling those dreaded hills. Bear in mind that while inclines may not be pleasant, they do offer some benefits like improving leg strength and mental agility. When running uphill, lean forward slightly and keep your face, neck and shoulders relaxed.

Enjoy week 4′s training.

Day 1: A 40-minute easy run, with 1-2 short hills with inclines of about 300m.
Day 2: A 30-minute easy run, at a relaxing pace – not too strenuous.
Day 3: Now’s the time to up your speed and your distance. Do a 5km fast run, and remember to run at a pace that would allow you an extra 2km when finished.
Day 4: Go for another 30-minute easy run, at a comfortable pace.
Day 5: Go the distance, and take a long, 90-minute run at a pace slower than you would usually run when doing a fast run.

Remember to slip in 1-2 rest days where you can walk, swim, or cycle at a comfortable pace, but nothing too strenuous.

Week 5

It’s week 5 already, and hopefully you’re keeping a running log and monitoring your progress. Creating a weekly goal – whether it’s increased distance or a faster speed – will help you approach each training session with a renewed sense of purpose. And if your running route has become a little dull and monotonous, try someplace new. Run on the beach or through a forest, taking in the change of scenery while breathing lungfuls of fresh air. It’s guaranteed to lift your spirits!

Day 1: Do a medium run (not too slow and not too fast) for 40 minutes, and include at least 3-4 hills / inclines of about 300 metres. At this stage, you should feel out of breath by the time you reach the top of the incline – not to worry though, you’ll recover on the down hill.
Day 2: Take it easy now and go for a 30-minute run at a comfy pace that won’t leave you breathless.
Day 3: Go for a 5km fast run, but at a pace that would allow you to run an extra 2km when finished.
Day 4: Run for 35 minutes at an easy, comfortable pace.
Day 5: Do a 110-minute long run at a pace 2 minutes per km slower than your fast-run pace; or you can run for a period of 9 minutes, and walk for 1 minute. Remember that both routines require the same allotted 110 minutes.

Week 6

Well done on reaching week 6! The finish line is almost in sight, and by now you should feel the hard work paying off. Creating a healthy lifestyle is all about balance, and fuelling your body by eating a healthy diet is just as important as your training. As an athlete (yes, that is what you are), remember that carbohydrates are essential and should be the basis of your diet – especially if it’s energy you’re after.

Day 1: Do a 45-minute easy, comfortable run and include 1-2 short hills
Day 2: Go for another 45-minute easy run
Day 3: Now do a 6km fast run, bearing in mind that you should still have energy to run an additional 2km without being too tired
Day 4: Go for an easy 30-minute jog
Day 5: Do a long run for 130 minutes at a pace about 2 minutes per kilometre slower than your fast-run pace. If you like, you can alternate running for 9 minutes with 1 minute of walking, over the same 130 minutes

Week 7

Take a deep breath, you’re almost there – two more weeks and you’ll be ready to run a half-marathon! You’re doing well, so keep up the training but don’t over-do it. Remember, the last thing you want keeping you from the finish line is an injury, which can be caused by pushing yourself too hard and training outside your limits. So stick to the programme, listen to your body, and rest when you need to – you can keep any excess energy for race day. Until next week, enjoy!

Day 1: Head out for a 40-minute medium run, with at least 3-4 hills of about 300 metres
Day 2: Go for a 45-minute easy run, and aim to run at a comfortable pace without getting out of breath.
Day 3: Do an 8km fast run, but maintain a pace that would allow for an added 2km when finished.
Day 4: Go for a 30-minute run at a comfortable, easy pace
Day 5: Dedicate 60 minutes to a long run at a pace 2 minutes per km slower than your fast-run pace. If you like, you can run for 9 minutes, and then walk for 1 minute- do this routine for 60 minutes.

Remember to slip in 1-2 rest days where you can walk, swim, or cycle at a comfortable pace, but nothing too strenuous.

Week 8

Well done on reaching week 8! You’re now officially ready to run a half-marathon and, when the big day comes, you’ll know that your sweat – and those hours on the treadmill and tarmac – has paid off. Remember that week 8′s training should be done the week before you run your 21km. If you don’t have a race in your sights just yet, Kathy Mc Quaide recommends alternating week 6 and week 7′s training until the week before race day.

Day 1: Take it easy, and go for a relaxing 30-minute run
Day 2: Again, go for an easy 30-minute run, at a comfortable pace without getting out of breath.
Day 3: Go for an easy 20-minute jog – do this the day before race day.

Remember to include rest