Beat your time - Half Marathon Training Schedule: Introduction Here is your 12 week half marathon training schedule. I have designed this half marathon training schedule with the view that you have six days of training/conditioning per week for the next 12 weeks. If this is not possible, then I have listed the elements of the training schedule in order of importance. Remember, if you change the schedule due to time constraints or other reasons; give your body enough recovery time before doing long runs or hard workouts. 1. 2. 3. 4. 5. 6.

Distance runs (with pre and post mobilization) Flexibility and mobilization (part of your rest day and recovery) Interval and hill runs (with pre and post mobilization) Workout 1 (mobility and strength) Recovery runs Workout 2 (strength and conditioning).

Important tips 1. 2. 3. 4.

5. 6. 7.

8. 9.

Preparation is key. Failing to prepare is preparing to fail! Get the right equipment - especially your trainers. Any running shoe shop will give you a free running analysis to set you up with the right trainers. Eat a well-balanced diet and keep hydrated at all times. Good hydrated muscle is an Argentinean fillet verses dehydrated muscle that is beef jerky! No thanks to the latter! Map out runs before you do them. I found catching public transport to the starting point and running home was really effective. Running around a park next to your house makes it too easy to go home when you’re tired. Do not train if you are unwell. At most work on your flexibility and mobility so as not to lose out on a session. Look after your feet! Don't over train; this is worse than under training. Never train on an injury as it will only hinder your race potential and training progress. If you are unfortunate and get an injury during your training, my initial advice would be to consider your mobility and flexibility. This is a common cause for injury and often over looked in favor of causes such as technique, footwear or mileage. Speak to a fitness instructor or Personal Trainer to walk you through valuable stretches for long distance running. Failing that, the Internet has everything you need to know. Motivation. Undoubtedly you are going to have times when you fight with yourself to get the motivation to train. A good motivator is preparing a playlist. Create a 30 minute introduction playlist that you can use as a mood creator to get you ‘pumped’ for the run ahead. You will find this creates a subconscious response. Then create a playlist with the maximum running time of your half marathon, selecting tracks with a good rhythm or emotive connection. You want music that is guaranteed to keep you going through those long, cold training sessions, as well as on the day of the marathon. Think "Eye of the Tiger", no one will judge you, I promise! On the day of the half marathon, your body will subconsciously start preparing you for what it knows it's been through already because that music is its reference! Alternatively to a playlist you can create a pre-run / pre-workout routine. This will become a ’habit’, that will again subconsciously prepare your body for what is ahead. Failing that think about the charity you are contributing to by running this half marathon!

Working out your minute per mile pace: Whether you are an experienced runner or a beginner, working out your half marathon pace is very important, as this is the pace you should be running at on the majority of your training runs. With any long distance event or training run, your muscles, lungs, heart and energy systems prefer consistency rather than variable speeds.

If you consistently train/compete at the same min per mile pace, your body only has to deal with the extremity of change in distance. By changing your speed and distance simultaneously your body is working against two variables. The longer the distances get, the more consistent you need to be. If your lungs and heart rate can't keep up with your chosen pace, change your pace sooner rather than later or increase your time spent on intervals or hill runs. There are a few ways to work out your minutes per mile pace. 1) If you are experienced and want to go quicker or you are bold enough to choose a time without ever running before simply decide on your finishing time in minutes and divide that figure by 13.1 miles. 2) Use the below chart for a reference 3) Time a 3 mile run at a pace in minutes that you can hold a conversation and multiply the finishing time by 4.37 which will be your supposed Half Marathon finishing time. Finishing time

Running Pace

3 hours

13:44 min/mile

2hrs 45 mins

12:35 min/mile

2hrs 30 mins

11:26 min/mile

World Average Finishing time

2hrs 15 mins

10:18 min/mile

Good finishing time

2hrs

9:09 min/mile

1hr 45 mins

8:00 min/mile

1hr 30 mins

6:52 min/mile

Excellent finishing time

1hr 15 mins

5:43 min/mile

Ladies World Record 1:05:50

1 hr or less

Catch a Cab

Men’s World Record 58:23

Training Runs:  Interval runs: It’s time to increase your lung capacity and lactic threshold (Burning sensation in muscles from exercise). When you are running your long distances you should be concentrating on being on your feet for long periods and motivating yourself to finish not a pulsating heart, burning lungs and muscles. This is a 16 to 30 minute workout depending on your progression that will increase lung capacity and lactic threshold by taking you over your current fitness threshold for short periods. The harder you push yourself with this run the easier your distance runs will be. Below is a suggested progression: 1. 1 min easy run/walk at +/-6kph then 1 min run 10kph - 16kph (Complete this 8+ times) 2. 1 min easy run/walk at +/-6kph then 1min30secs run 10kph - 16kph (Complete this 8+times) 3. 1 min easy run/walk at +/-6kph then 2 min run 10kph - 16kph (Complete this 8+ times) 4. 45 secs easy run/walk at +/-6kph then 2min run 10kph - 16kph (Complete this 8+ times) 5. 30 secs easy run/walk at +/-6kph then 2 min run 10kph - 16kph (Complete this 8+ times If you don't have access to a treadmill, then do the same training progression but instead of speed, work on perceived exertion rate (1 being sedentary and 10 being max heart rate). For the run/walk +/- 6kph replace it with a walk/run at a Perceived exertion rate of 4/5 and the hard run 10kph - 16kph replace it with a hard run at a perceived exertion rate 7/9.

•

Distance runs: These training runs are done at the pace you want to run the half marathon at. Each week this run will progressively get longer. If you feel during these runs that your heart rate is high and lung capacity is inefficient, you need to work harder on your interval and hill runs or reduce your half marathon running pace. Try to do these distance runs outside/on the road to get your body used to the variables it will be faced with during the half marathon. Treadmills will not prepare you like the road.

•

Hill runs: The only way to really get prepared for your hill runs during your half marathon is to incorporate some hills during your distance runs. In addition to this, find a good hill and run up and down it for +20 minutes (downhill running improves your running stride) or hit the treadmill and complete the below Hill Running Program. 45 secs on 12 gradients at 8 – 14kph (30 secs rest) 1 min on 10 gradients at 8 – 14kph (30 secs rest) 1 min 30 secs on 8 gradients at 8 – 14kph (30 secs rest) 2 min on 6 gradients at 8 – 14kph (30 secs rest) 3 min on 4 gradients at 8 – 14kph 4 min flat at your marathon pace.

•

Recovery Runs: These runs are to get you constantly running but to avoid over training. Short distances at your Marathon pace are essential. This is the perfect time to concentrate on your running style.

12 week training schedule Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Prepare! Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Recovery run 5 mile

Flexibility & Mobilization Recovery run 6 mile Recovery run 7 mile Recovery run 7 mile Recovery run 7 mile Recovery run 7 mile Recovery run 7 mile Distance run 7 mile Distance run 7 mile Distance run 7 mile Distance run 5 mile Flexibility & Mobilization

Workout 1

Week 2

Distance run 5 mile Workout 1

Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Hills or Intervals Flexibility & Mobilization

Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Flexibility & Mobilization Rest and Prepare

Distance 10 mile Distance 11 mile Distance 12 mile Distance 12 mile Distance 13 mile Distance 13 mile Distance 14 mile Distance 14 mile Distance 15 mile Distance 12 mile Distance 8 mile Race day Enjoy!!!

Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Workout 2 Workout 1 Workout 2 Workout 1 Workout 2 Workout 1 Workout 2 Workout 1 Workout 2 Workout 1 or Intervals/Hills

Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day Rest day Recovery run 3 mile

Flexibility & Mobilization Flexibility and mobilization is extremely important to any runner’s training schedule. Flexibility is the length of muscle and mobilization is the way muscles work together to create a full range of movement around a joint that those specific muscles support. If muscles are inflexible, mobilization is typically low which in turn causes higher energy expenditure, longer recovery times and the unfortunate possibility of injury. Therefore spending an hour at least two days stretching and creating a full range of movement will help you have a better race. Workout 1 (Mobility/Strength): Mobilising and strengthening muscles in many variations of movement will help stabilise and balance the muscles used for running, making you run efficiently, faster and injury free! However, everyone is different, so this program is designed around the most common instabilities and weaknesses. If you don't know how to do

these exercises search for them online as the names used will link to online tutorials. Remember correct exercise form is key! The majority of the exercises in this programme can also be done at home with just your body weight. Rest

Exercise

Super Set

Bulgarian Lunges (Each Side)

1 Minute

Scapular Wall Slides

Super Set

Backward Lunges with overhead Extensions

1 Minute

Seated Rows (Under Hand)

Super Set

Hybrid Adductor Lunge Squat

1 Minute

Face Pulls

Super Set

Wide Sumo Squats

1 Minute

Scapular External Rotations

Super Set

Hip Extensions (a.k.a. bridges)

1 Minute

Scorpion Push ups

Sets

Reps

Weight

3

10-12

Body Weight

10-12

Body Weight

10-12

2.5kg to 5kg Plate

10-12

Last 3 reps to almost reach failure

10-12

Body Weight

10-12

10 to 25kg

10-12

10 to 30 kg Dumbbell

15

1.25kg to 5kg

30

Body Weight

10

Body Weight

3

3

3

3

Workout 2 (Strength and Conditioning): Strength and conditioning workouts will balance and reinforce your biomechanical chains. Running on a broken biomechanical chain is like having a flat tyre on a car! Loads of wear & tear and not very fuel efficient! Again, everyone is different, so this program is designed around the most used biomechanical chains when running. If you don't know how to do these exercises, you can search for them online, as the exercise names link to online tutorials. Remember correct exercise form is key! Rest

Exercise

Sets

Reps

Weight

1-2 mins

Dead lifts

3

3-5

60 - 70% of your 1 rep max

1-2 mins

Pull ups (or lat pull downs)

3

3-5

60 - 70% of your 1 rep max

1-2mins

Step ups (starting point of knee at hip Height)

3

3-5

60 - 70% of your 1 rep max

1-2 mins

1 arm bent over bench rows

3

3-5

60 - 70% of your 1 rep max

1-2 mins

Split squats (static lunges)

3

3-5

60 - 70% of your 1 rep max

1-2 mins

Standing barbell shoulders (refrain from doing this if you have bad shoulders)

3

3-5

60 - 70% of your 1 rep max

1-2 mins

Wide Sumo Squats

3

3-5

60 - 70% of your 1 rep max

1-2 mins

Elbow to knee oblique crunches

3

20+

Body weight

1-2 mins

Hip Extensions (a.k.a. bridges)

3

3-5

60 - 70% of your 1 rep max

1 min

Planks

3

+1min

Body weight

Final Note: Good luck and enjoy yourself!! For any further information on these program’s or your free 121 Personal Training session (Marylebone, London) please don't hesitate to contact me at [email protected]. Teach First wants to make sure that its runners are given all the support they need, both on the lead up to race day and the race itself, and as a result have sought advice from qualified individuals. Teach First is however a third party distributor of such advice and will not be held responsible for any accident, injury or loss to self, prior to, during or after following such advice.