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Half Marathon Training Plan

TEN WEEK TRAINING PROGRAM

Do a few easy stretches before every workout

1st week
Monday7km - Easy Run. Should be able to talk while running.
TuesdayRest. Do loosening, stetching & Abdominal exercises
Wednesday5km - Easy Run
ThursdayRest/ Exercises
Friday4km. Easy Run
Saturday7km. Easy Run
SundayRest
2nd week
Monday9km. Easy Run
TuesdayRest/ Exercises
Wednesday5km - Fast/ Steady Run
ThursdayRest/ Exercises
Friday5km - Easy/ Relaxation
Saturday8km - Easy/ Relax Run
SundayRest
3rd Week
Monday9km - Easy/ Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up - 1km, Up Hill Run - 6 x 75 mts incline, walk down. Cooldown/ Limberdown- 1km
ThursdayRest/ Exercises
Friday5km - Easy/ Relaxed Run
Saturday9km - Easy Run
SundayRest
4th Week
Monday7km - Easy / Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up- 1km, Up Hill Run- 8 x 75 mts (walk down). Cooldown/ Limberdown- 1km<
Thursday Rest/ Exercises
Friday5km - Easy/ Relaxed Run
Saturday11km - Easy/ Relaxed Run
SundayRest
5th Week
Monday9km - Easy Run
TuesdayRest/ Exercises
WednesdayWarm up- 1km, 5 x 800 mts repeat (quite fast) with 400mts walk/jogg/rest in between. Limber down - 2km
ThursdayRest/ Exercises
Friday6km - Easy/ Relaxed Run
Saturday 12km - Easy
SundayRest
6th Week
Monday9km - Easy/ Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up- 1km, up hill run (repeats) 10 x 75mts hill (walk down). Cooldown/ Limberdown - 2km
ThursdayRest/ Exercises
Friday5km - Easy Run
Saturday 14km - Easy Long Run
SundayRest
7th Week
Monday8km - Easy/ Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up- 1km, 10 x 300mts- Repeats with 100mts walk/ Jogg in between. Cooldown/ Limberdown - 2km
Thursday 5km - Easy Long Run
FridayRest/ Exercise
Saturday16km - Easy Long Run
SundayRest
8th Week
Monday8km - Easy Run
TuesdayRest/ Exercises
Wednesday6km - Quite fast
Thursday5km - Easy Run
FridayRest
Saturday16 - 17km - Easy/ Relaxed Long Run
SundayRest
9th Week
Monday8km - Easy/ Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up - 1km, 5km Quite fast, Cooldown - 1km
ThursdayRest/ Exercises
Friday5km - Easy Run
Saturday13km - Easy Run
SundayRest
10th Week
Monday7km - Easy/ Relaxed Run
TuesdayRest/ Exercises
WednesdayWarm up- 1km, 8 to 10 strides (quite fast, repeats) of 120mts. Limberdown - 2km
ThursdayRest/ Exercises
Friday7km - Easy Run
SaturdayRest
SundayRace

- By Savio D 'Souza

Disclaimer: You are advised to take the suggestion of a professional trainer who will advice you depending on your health and medical condition. The above are only advisory.

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