The Athletes Foot – Nike
Busselton Jets Half Marathon 7 Week Training Program
Half marathons are a highly enjoyable race to train for and race. It pushes runners who usually focus on 5 and 10km events to test their endurance whilst it helps marathoners learn to draw upon their speed reserve. During half marathon training, the focus is on extending the 10km training out, while taking the long runs down a bit from marathon training.
The best plan for you will depend on your prior running experience, current fitness level and strengths and goals. Regardless of ability, there are some ‘key’ sessions/workouts that will help you prepare for the half marathon.
Over the next seven weeks we will provide a program which will be suitable for a runner that has a sound level of fitness, who is already following some type of training program/regime, through to the runner who is looking to improve current speed, competes fairly regularly, already runs different sessions during their week (e.g. intervals – short or long, tempo runs, hill reps etc). Before commencing any new exercise regime, please seek medical advice or address any injury or medical concerns.
KEY POINTS
- Make hard runs hard and recovery runs easy. Don’t make the mistake of running too hard on easy days, this is counter productive. This will only result in you tiring yourself for the quality days that really matter!
- There is a difference in being tired and being injured. Recognizing that you will experience tiredness when doing quality sessions is important as it’s not a reason to ‘skip’ your recovery runs, after all that’s why they are part of the program!
- Be consistent! Try not to skip sessions as once they are missed you can’t make them up.
- Train smart! The ‘key’ sessions are the sessions that will make you faster and stronger. Missing them out and only running the recovery runs will not yield the best results.
