With the amsterdam marathon scheduled for sunday 16th october 2016, i started serious training at the beginning of july. This intermediate half marathon training plan is aimed at people who have already completed the half marathon distance and would like to now better their time. Regardless of the calendar you choose, your weeks should start easy, gradually become harder and then become easier the week prior to your event. Eight week marathon training plan and beyond somehow, life has gone completely haywire for me and all of my original marathon training plans have gone to shit. How to run a half marathon half marathon training plans for every runner tackle your first or next halfmarathon with the help of our best hints, tips and training schedules by runners world. Having used these myself, i was slightly frantic recently when i realised that runners world, who had originally hosted the plans, removed them from their site sometime in august 2017.
Crosstraining on monday will help you recover after your sunday long runs so make sure you treat it as a recovery session. This 12 week half marathon training schedule for intermediate runners is designed for you. It is designed for runners who may have used the novice programs to run their first marathons and who are now looking to increase their training levels and hoping to improve their personal records. Youll work on become stronger by building endurance with. Im following the bupa intermediate marathon training programme, which lasts for 16 weeks. Stretching is key to a strong, supple body and should be done daily. Train for a half marathon by running 3 days a week verywell fit. In order to complete the intermediate half marathon training plan athletes should be capable of training 4 days a week and would consider themselves a regular runner. Strength training, particularly for your core muscles, is an important focus of this.
A printable editable excel and noneditable pdf 12 week half marathon training plan. Oct 17, 2017 for the intermediate, advanced, or veteran runner, the half marathon is a great distance because it still requires a lot of endurance, but doesnt need as much time and commitment as training for a full marathon. Half marathon training guide intermediate 12 weeks live. Intermediate brought to you by mara yamauchi, the uks secondfastest female marathon runner of all time and a twotime olympian. Jul 12, 2017 16week intermediate half marathon training plan.
For this training programme, distances in km have been rounded. This program is designed for those who have been doing some running or walking for a few weeks. The effort levels described here correspond to the activity column. Running training schedules bhf british heart foundation. There are three 16 week marathon training plans available. Ive run 5 half marathons none with a strict plan and my longest run was 10 miles for each of them except one, where i ran miles in training, injured myself and then couldnt run more than 5 miles at a time in the last month so sometimes less can be more it is entirely possible to run a good half marathon on 3 runs a week. Hals intermediate 1 marathon training program is one step up from novice 2. For this training programme, where distances are specified, weve rounded them to the.
Since i havent been running a lot lately, i gave myself four weeks to build a base. This plan is for established runners who have run at moderate to high levels of volume and intensity consistently for at least 2 years. Click on the image below to see the full programme pdf 0. Half marathon training plan running coach modesto, ca. Tons of great half marathon training for beginners ideas. A training programme from bupa along with some tips and pointers for you if you want to run a half marathon. Youll work on becoming stronger by building endurance with long runs and recovery runs.
If youre a regular runner whos completed half marathons before, use this training plan to finish under 1hr 45min. The following training programmes cover a period of 17 weeks. Bupa s free running training plans can help you get the best out of your running. These two intermediate schedules exist in a parallel universe. Rest this programme is for you if youve already done a 5km 3 mile race and would like to improve your time. Aug 03, 2016 with the amsterdam marathon scheduled for sunday 16th october 2016, i started serious training at the beginning of july. The intermediate half marathon training plan is a slight increase in mileage and number of runs per week from the beginner. Youll work on become stronger by building endurance with long runs and recovery runs. Get tips as well as a complete training schedule for running a half. Jul 23, 2016 im following the bupa intermediate marathon training programme, which lasts for 16 weeks. With the publication of hal higdons half marathon training, i added a new intermediate schedule. Half marathon beginner training cancer research uk.
Your next step would be to work on improving your finish time with an intermediate half marathon schedule. We have running training schedules for beginners, intermediate and. So if you ve completed a 10 mile race but want to train for a half marathon, theres a. From 5k to marathon, begiiner to advanced, weve got a plan to suit you. The original asics marathon training plans remain one of the most popular, much loved guides for those preparing for their first marathon or marathon improvers. Running training plans marathon and half marathon training. Previously, there was only one, titled intermediate. Your 12week race for life half marathon intermediate training plan training plan created by race day. Love the printable half marathon training schedule and all of the great half marathon training tips. Training tips to remember consistency in training is key, but be sensible and flexible when approaching training. Sessions during the week should be done at an easy pace. Intermediate 1 marathon training program hal higdon.
Please consult your doctor before beginning any new exercise program. Halfmarathon training plan the halfmarathon is a great race that challenges and celebrates you as a runner and athlete. This weekly schedule builds your endurance enabling you to really attack those final miles. Advanced half marathon programme use this alongside our half marathon training webpage. Training plans marathon intermediate week 10 11 training plans marathon intermediate 3 kms easy, 14 kms at marathon pace. Its a perfect next level training plan to improve your speed and get you the pr youre looking to achieve. Yoga for better behavior 12 week half marathon training schedule using this. For the intermediate, advanced, or veteran runner, the half marathon is a great distance because it still requires a lot of endurance, but doesnt need as much time and commitment as training for a full marathon.
Alternate workout of 3090 minutes, and not with great intensity. The following training program is 16 weeks in length. Half marathon training plans marathon, uk half marathon. Your 16week half marathon intermediate training plan. Pick your plan based on your current level of ability. This intermediate half marathon plan is for someone who has done the distance and wants to step it up a notch. Marathon running programme health information bupa uk. You will jump from your longest training run of 19 km to the half marathon a solid leap, but your training and inspiration on the day will see you over the line. For this training programme, distances in km have been rounded to the nearest whole number for simplicity. The running distances required for both training and the race can be achieved without large increases in injury risk. The half marathon distance is a manageable challenge for the intermediate to advanced runner. If youve got a half marathon on the horizon, weve got a choice of two running programmes here to meet your needs. Intermediate 4dayweek plan should have 2530 mileweek running base for at least 2 months crosstraining.
Fiveweek couch to training plan running food simply taralynn fitness plans ideas. The half marathon intermediate training plan focuses on everything you need to help you complete your event, sensible precautions to take and also contains a weekbyweek structured program that will progress you as a half marathon runner. Our 12 week half marathon training plans will get you ready for the start line whether youre a beginner or advanced runner. The 12 week half marathon plans are designed to take you all the way to your scheduled event day. Half marathon training plan the half marathon is a great race that challenges and celebrates you as a runner and athlete.
The programme is for you if its the first time youve run a marathon, or its been a while since you ran any longer distances. You may have already completed marathon races before, or possibly a half marathon race. Bupa beginner 10k running plan running program, 10k training. Steve moneghetti has put together a fantastic 12week training program to help you achieve your goal on october 15. If you have completed a half marathon, or several, or you are a seasoned runner, then this plan is for you. A tough task but with the right training and attitude we can. Firsttimers half marathon 10 weeks, 924 miles per week beginners halfmarathon 10 weeks, 23 miles. The half marathon the half marathon is not to be taken lightly and is both a serious test of your fitness and your commitment to training. Speed is built with interval workouts and tempo runs in. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Bupa intermediate marathon training programme week 1. Beginner half marathon programme use this alongside our half marathon training webpage. This half marathon training plan is perfect for your first or even 10th marathon.
Intermediate 5km programme use this alongside our 5km training webpage. Bupa intermediate marathon programme week 6 youtube. Half marathon running programme health information bupa uk. Depending on your current fitness level, you could shorten. This 12 week training plan is perfect for you if you have run a half. For the intermediate plan, you will run four 4 times per week with a focus on longer long runs and speedtempo workouts. If you think that you need more conditioning before starting the. Half marathon training program opportunity fitness. The focus of this program is to help you become faster. The difference is that intermediate 1 is an endurancebased program.
Even though i am an experienced runner, it is still a good idea to start any plan with a base building period. Dec 21, 2016 this 12 week half marathon training plan is broken into four phases base building phase. The included intermediate and advanced half marathon training programs are 10 weeks in length. To get the most out of it, you should already be able to run at least 5km, and ideally 10km, comfortably. This programme is for runners who have already done a 5km, 10km or 10 mile race and would like to move up to the next distance, or improve on an existing half marathon time. Welcome to bupa s half marathon running programmes. If youre looking for individualized help as an intermediate or advanced athlete, definitely give them a shout.
Half marathon printerfriendly version pdf marathon printerfriendly version pdf you can also use our training calendar as a starting point, then modify it based on your experience and needs. Running room training schedule in kilometers pdf running 10k training, 10km training. The triathlon training plans are specifically designed by fitness experts to safely progress your fitness to the appropriate levels so that you will not just be able to complete the challenge but youll be able to complete it comfortably. Training plan half marathon marathon very hard 90100% hard 8090% moderate 7080% light 6070% very light 5060% more training plans at. Beginner marathon programme use this alongside our marathon training webpage.