Half Marathon
Week 2
Your Weekly
Workout Schedule
Change-of-Pace Intervals
Total time: 44 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
2 min. Brisk Run + 2 min. Recovery Walk/Run
Do this 6 times
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
Rest & Mobility
Rest, stretch or do yoga.
Easy Run
Total time: 40 minutes
Warm-up:
Walk 5 minutes
Workout:
Run 30 minutes as you feel
Cool-down:
Walk 5 minutes
Hill Run
Total time: 30 minutes
Warm-up:
Walk 5 minutes
Run slow-and-easy 5 minutes
Workout:
Find a gradual hill, around 75m in length
Run half-way up, recovery jog back down
Run the whole way up, jog back down
Repeat this pattern for 10 minutes
Cool-down:
Run slow-and-easy 5 minutes
Walk 5 minutes
More About Hill Runs
Including hill runs in your training is a great way to build the stamina needed to complete the Half Marathon Distance.
Here's how:
Lean slightly into the hill
Keep your abs and back strong
Focus your attention just a few feet in front of you
Shorten your arm swing and consciously pump those arms – as always the arms dictate your turnover and pace
Shorten your leg stride with small, quick steps
Land on the balls of your feet and consciously lift your knees as quickly as possible when your foot touches the ground
Be patient. One step at at time. Regardless of whether you run or walk up, getting to the top is a great confidence booster.
Freedom Friday
Take the day off.
Long Run
Total distance: 8km (5 miles)
Warm-up:
Walk 5 minutes
Workout:
Run 10km (6mi) as you feel
Cool-down:
Walk 5 minutes
More About Long Runs
In this program, you need to know that you have covered the volume necessary to be safe over the Half Marathon distance. You will notice the training includes suggested times as well as specific distances for longer runs.
Measuring the distance of your longer training runs will give you a sense of how long it takes you to complete various distances. Running a measured route will also give you confidence that you are getting closer to completing your distance.
Recovery
Walk for 20-30 minutes.
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When you've completed all this week's sessions, you're ready to move ahead.
Coach Lynn
