Half Marathon Training Plan
Source:Â http://www.richportaltv.com
Program for 21km training plan for all amateur runners. There will be updates from week 1 to week 12. 21 km workouts for athletes. Half Marathon Training Plan.
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Week 1 of 12
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Monday: morning 10km easy + core, evening 10km easy + core
Tuesday: Speed work training intervals 1 km x 14 (each 1 km guys under 3:05-10 second pace, recovery 3 minutes each), evening 60 min recovery.
Wednesday: morning 12km recovery, evening 15km moderate
Thursday: morning 10km easy + core, evening 60 minutes easy + core
Friday: morning tempo test run 12km time men 35 min/pace 3.00/km *women 40 minutes pace 3.30/km, evening 50 minutes recovery + core
Saturday: 90 minutes of easy running (through a hilly place)
NB: The Thursday tempo test run reflects the Tuesday speed workout.
All speed workouts must have at least 20-30 minutes of warm-up + short speed strides.