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Half Marathon Clinic

HALF MARATHON TRAINING

14 weeks duration


Week 1,Session 1 72 Minutes
Warm Up with a brisk walk for 5 Minutes
Run for 30 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 30 minutes
Cool down with a 5 minute walk and stretch

Session 2, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes,
Cool down with a 5 minute walk and stretch

Session 3, 60 minutes
Warm up with a 5 minute brisk walk
Run for 50 minutes
cool down with a 5 minute walk and stretch

Total Weekly Minutes: 182
Coaching Advice
: This program is aimed at the runner who can run for a constant 60 minutes. The session one rest interval can be increased to a maximum of four minutes. Any longer you will cool down too much to function properly when your run times get longer towards the end of the training sessions. The second and third sessions can also be modified to match your daily life activities. Up or down five minutes of time per run will not affect the final outcome of your half marathon. 



Week 2, Session 1, 82 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 35 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 35 minutes
Cool down with a 5 minute walk and stretch

Session 2, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes,
Cool down with a 5 minute walk and stretch

Session 3, 60 minutes
Warm up with a 5 minute brisk walk
Run for 50 minutes
cool down with a 5 minute walk and stretch

Total Weekly Minutes: 192
Coaching Advice
:
You have made it through the first weekly sessions and your long runs are increasing to help you accomplish your goal. Run relaxed and keep your elbows moving backwards in a smooth motion. Again, you can modify your rest time if need be. Ensure you take in nutrition such as gels, or Sharkies, or some form aof carbohydrate or carbohydrate/protein mix. Drink liquids so you can get your body used to taking in enough. Running a 10K race is a lot different than a half marathon.


Week 3, Session 1, 92 minutes

Warm Up with a brisk walk for 5 Minutes
Run for 40 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 40 minutes
Cool down with a 5 minute walk and stretch

Session 2, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes,
Cool down with a 5 minute walk and stretch

Session 3, 60 minutes
Warm up with a 5 minute brisk walk
Run for 50 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 202
Coaching Advice:
This is the last week of progression upwards of your run time. Ensure you are getting enough rest to accomodate the amount of energy your are expending. Your body heals when at rest so you will need as much or more sleep than you are used to. Protein is needed to be ingested 30-90 minutes after your long run to help your body recover and repair itself .

Week 4, Recovery Week, Session 1, 62 minutes

Warm Up with a brisk walk for 5 Minutes
Run for 25 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 25 minutes
Cool down with a 5 minute walk and stretch

Session 2, 45 minutes
Warm up with a 5 minute brisk walk
Run for 35 minutes,
Cool down with a 5 minute walk and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 157
Coaching Advice
: You have made it through the first group of workouts and you will have noticed your body is in need of a bit more rest. This is the time when your body becomes stronger. Ensure you give yourself enough sleep and the proper nutrition so you can handle the next set of workouts.
You will se a decline in amount of time spent training for the first few weeks in the upcoming sessions. Don't let this fool you as your body will be put through some grueling workoouts.

Week 5, Session 1, 87 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 37.5 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 37.5 minutes
Cool down with a 5 minute walk and stretch

Session 2, Speed Work Works best on an Athletic Track, 39 minutes
Warm up with a 5 minute jog,
Stop and stretch all major muscle groups for five minutes
Run 3 x 1000m at 6:00/km, with a three minute recovery between reps 
Cool down with a 5 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minute: 176
Coaching Advice:
We have begun track work and you are going to begin to learn to move your feet faster and increase your cardiovascular capabilities at the same time. These workouts will tax your body but you will improve your running style and race finishing abilities.


Week 6, Session 1, 97 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 42.5 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 42.5 minutes
Cool down with a 5 minute walk and stretch

Session 2, Speed Work Works best on an Athletic Track, 43 minutes
Warm up with a 5 minute jog,
Stop and stretch all major muscle groups for five minutes
Run 4 x 1000m with a three minute recovery between reps at 6:00/km
Cool down with a 5 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 190
Coaching Advice:
We are increasing your track work by one repetition every week for four weeks. This is a progression you will come to apreciate when you begin the next phase of your training. Remind yourself to hydrate while working out and to ingest some protein and carbohydrates within 60 minutes post workout.


Week 7, Session 1, 107 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 47.5 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 47.5 minutes
Cool down with a 5 minute walk and stretch

Session 2, Speed Work Works best on an Athletic Track, 52 minutes
Warm up with a 5 minute jog,
Stop and stretch all major muscle groups for five minutes
Run 5 x 1000m with a three minute recovery between reps at 6:00/km
Cool down with a 5 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch

Total Weekly Minutes: 209
Coaching Advice:
Concentrating on proper posture while running will enhance both your physical look but also reduce your injury rate. Try to keep your head back, shouldres back and down, hiops slightly forward and all this is in line klike there is a string out the top of your skull, pulling everything up straight. Increase anothe repetition on the track. Last rep is very difficult. Great work.

Week 8, Session 1, 92 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 40 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 40 minutes
Cool down with a 5 minute walk and stretch

Session 2, Speed Work Works best on an Athletic Track, 61 minutes
Warm up with a 5 minute jog,
Stop and stretch all major muscle groups for five minutes
Run 6 x 1000m with a three minute recovery between reps at 6:00/km
Cool down with a 5 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 203
Coaching Advice
: This is your last week of Track Work. Great effort. The last 1000m will be tough to get through but I know you can accomplish this weeks mid-week session. Keep your posture in mind and pump those elbows back to keep your feet moving forward.

Week 9, Session 1, 102 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 45 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 45 minutes
Cool down with a 5 minute walk and stretch

Session 2, Hill Training 300-400 meter hill 50 minutes
Warm up with a 15 minute jog,
Stop and stretch all major muscle groups for five minutes
3 x Run up to top of hill and jog back to bottom
Cool down with a 15 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 202
Coaching Advice: Your weekly long run is getting quite a bit longer time wise now. These are good runs to pay attention to your mental reaction on how your body is feeling. Fatigue will set in towards the middle of the second half of your run so be aware of how you are running. Stand tall and look ahead and not at your feet.
Hill training has begun on the mid-week run. Shorten your stride but keep the same pace as if you were running the flats. Let gravity take you down the hill or your legs will feel it the next day. Drink plenty of fluids after your session and take in protien to help repair the damage caused by the downhills.


Week 10, Session 1, 107 minutes

Warm Up with a brisk walk for 5 Minutes
Run for 47.5 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 47.5 minutes
Cool down with a 5 minute walk and stretch

Session 2, Hill Training 300-400 meter hill 55 minutes
Warm up with a 15 minute jog,
Stop and stretch all major muscle groups for five minutes
4 x Run up to top of hill and jog back to bottom
Cool down with a 15 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch



Total Weekly Minutes: 212
Coaching Advice
: We are adding another Hill this week. Last weeks session probably drained your body of a lot of energy. This will happen again this week. Recovery is so important in these final few weeks leading up to your race. Sleep should be seven to eight hours at night in COMPLETE DARKNESS. Our bodys have been conditioned over millenium to sleep in the dark. With so many electronic devices, it seems hard to eliminate all the light. Eat proportions that are suitable for you. Protien is essential for muscle repair. Can't stress this enough.
Keep up the great work.

Week 11, Session 1, 117 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 52.5 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 52.5 minutes
Cool down with a 5 minute walk and stretch

Session 2, Hill Training 300-400 meter hill 60 minutes
Warm up with a 15 minute jog,
Stop and stretch all major muscle groups for five minutes
5 x Run up to top of hill and jog back to bottom
Cool down with a 15 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch


Total Weekly Minutes: 227
Coaching Advice
: Almost up to 2 hours on your LSD's (long slow distance) Progression has been consistant and your ability to run a half marathon is there. Just a few more weeks of training and rest for your body to function to the best of it's ability. Patience is needed now as you only have one more week of progression to go.
Hill training is progressing with one more hill. short strides and even pace. Keep up the speed. 

Week 12, Session 1, 132 minutes
Warm Up with a brisk walk for 5 Minutes
Run for 60 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 60 minutes
Cool down with a 5 minute walk and stretch

Session 2, Hill Training 300-400 meter hill 60 minutes
Warm up with a 15 minute jog,
Stop and stretch all major muscle groups for five minutes
6 x Run up to top of hill and jog back to bottom
Cool down with a 15 minute jog and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch

Total Weekly Minutes:242
Coaching Advice
: This is your heaviest week of training throughout the whole clinic. Once through this week, your body will come to apriciate the rest it will get before the race. Longest run of the clinic, most hills of the clinic and most effort of all the weeks. You are almost there.



Week 13, Session 1 - Taper Down, 92 Minutes
Warm Up with a brisk walk for 5 Minutes
Run for 40 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 40 minutes
Cool down with a 5 minute walk and stretch


Session 2, 55 minutes
Warm up with a 5 minute brisk walk
Run for 45 minutes,
Cool down with a 5 minute walk and stretch

Session 3, 50 minutes
Warm up with a 5 minute brisk walk
Run for 40 minutes
cool down with a 5 minute walk and stretch

Total Weekly Minutes: 192
Coaching Advice
: Your time and effort are down significantly from last week. All workouts will seem a lot easier and you will feel comfortable in all of the thre workouts. Your body is adapting and all muscle damage is being repaired during this week.
Now is the time to start thinking about your race day strategy. Visualize how you will get to the event and make the plan now. Think about what cloths you will wear on race day, How and when are you picking up your race packages, When you will have to leave home to get to the race location well before the event starts. What to eat two days before the race. A lot to digest with two weeks away. The more prepared you are before the event, the better prepared you will be for the event itself.

Week 14 Session 1 - Taper Down, 62 Minutes
Warm Up with a brisk walk for 5 Minutes
Run for 25 minutes at a comfortable pace
Stop for two minutes and stretch, Hydrate and take in Recovery foods
Run for 25 minutes
Cool down with a 5 minute walk and stretch

Session 2, 40 minutes
Warm up with a 5 minute brisk walk
Run for 30 minutes,
Cool down with a 5 minute walk and stretch


Session 3, Race Day
Warm up with a 5 minute Jog
Race

Celebrate