13.1 miles or 21 kilometres
These half marathon plans aim to build your endurance so that you can go longer distances, you should be able to run 5km without walking and have completed a couple of 10k runs as well.
Perfect World Training Programmes - if life is good, you have few committments and can focus your time and energy into the plan
Real World Training Programmes - you are busy with work and family life but only occasionally life gets in the way
Bare Minimum Training Programmes - you have been out with an injury or have been poorly so your training hasn’t always gone to plan
Life Got in the Way Training Programmes - you haven’t done any training at all but would still like to run in the race you entered.
Please email me and we can discuss where you are and tailor a plan to suit you
Please read the following notes I have written about the basic principles of starting and following a training plan.
Base training When you construct a house, you start with the base and build on that, the same is true of running, first build the base of aerobic endurance, slowly increase the mileage, recover and rebuild your miles. Build your weekly mileage by no more than 10% each week, so if you run 5km in a week, run 5.5km the next and about 6km the next and so on. There may be times when even a 10% increase proves too much so use it as a guideline and not a rule. Do not run more than twice a week to start off with, this will ensure you have a good base. Stay with twice a week until you feel strong enough that you know what your body can tolerate, then you can increase to 3 times a week when you have developed a sense of your limits.
Don’t overtrain If you overstress your body it will break down, you will lose form and you could get injured. As your fitness improves your body will adapt to handle the training load, you will learn to feel when you have over done it…so listen to your body. Avoid the terrible too’s…doing too much, too soon and too fast is the number one cause of running injuries. If you rush the process you could break down rather than build up. The body needs time to adapt..see below
Recovery Make sure you recover, don’t do too much too soon ;) have easy days and rest days, Easy days are runs at conversational pace and don’t forget what might be easy for you may not be easy for someone else. Eat well and eat for the run you are going to do so that you get optimal results from the run, don’t skip meals, so eat carbs before a run and protein after the run.
Consistency Consistency is key to successful running, run when it’s hot or cold, when you are high or low. Small amounts of training on a regular basis is better than sporadic running followed by days of inactivity. If you run consistently you will grow stronger and stronger.
Patience Success is measured in months and years, not days and weeks, with experience you will become a wiser runner, each day you put more miles in the bank you build for the future. You need to experience important lessons so you can learn from every run that you do, no matter how far or how fast you go.
Get good shoes Your goal should be to find a shoe that offers the best support and fit for you and you should replace your shoes every 300-500 miles so note the date that you bought your shoes. Always visit a specialist running shop.
Respect the miles each person has their own limit, don’t compare yourself to others and respect the miles, whether it is 1 mile or 10 miles, respect each one and run the mile that you are in.
The plans build on a base endurance with a slow increase in mileage to reduce the risk of fatigue and injury. They can be adjusted to fit in with your lifestyle as they are generic and you are an individual. Please do not chase the miles if you are going away on holiday, we are not elite athletes who run professionally, we all have lives that we have to live and so whilst you are away just enjoy your holiday and if you can get out for a few miles brilliant, if not, don't worry, come back and pick up the plan. The rest will do you good and if you are unsure of where you should start back on the plan, just ask me and I will advise.
Training for Palma Half Marathon (13th October 2019) starts week commencing 22nd July