Cardiff

Half Marathon

Cardiff Half Marathon Beginner Training Plan

Your Cardiff Half Marathon training plan is brought to you by: John Bruno and Mark Whittle John has 22 years of experience of training international sports stars and established the John Bruno Total Training in 1991 and since that time has developed and refined the business around Personal Training, Pilates, Nordic Walking, Face Yoga, Success Coaching and a team of highly professional therapists and trainers. Mark is a qualified British Triathlon Federation coach, a Newton Natural Running Form coach (one of only 12 in the UK) and has over 20 years of experience in competitive sport within the military. Mark’s and John's philosophy is that coaching is an educational process. High quality coaching and education allows the client to understand the process and why they are training in a certain way, rather than simply “training”. This holistic approach is proven to provide each client with a greater chance of improvement and achieving their goals.

Cardiff Half Marathon Beginner Training Plan

Disclaimer All the information presented within this training plan is for educational and resource purposes only. It is NOT a substitute for or an addition to any advice given to you by your General Practitioner or Health Care Professional. Before making any changes to your lifestyle, diet or exercise habits and before implementing any information within this training plan you must first consult your General Practitioner or Health Care Professional. Please understand that you are solely responsible for the way the information contained within this training plan is perceived and utilised and you do so at your own risk. In no way will Tenovus or any persons associated with Tenovus be held responsible for any injuries or problems that may occur due to the use of the advice contained within this training plan.

Cardiff Half Marathon Beginner Training Plan

Introduction Congratulations, you’ve decided to run the Cardiff Half Marathon and you’ve taken a huge step towards a fitter and healthier lifestyle and turning yourself into a ‘real’ runner. We have created a half marathon training plan that will enable you to run, and enjoy, your first ever half marathon. The Cardiff Half Marathon is a great event. The predominantly flat course makes it ideal for first time and experienced runners alike, and takes in some of the capital’s most iconic landmarks including Cardiff Castle, Cardiff City Stadium, Penarth Marina, Cardiff Bay, the Wales Millennium Centre and Roath Park Lake.

“ Running is the greatest metaphor for life, because you get out of it what you put into it.” - Oprah Winfrey Simply completing your first half marathon is a major achievement and this Tenovus beginners plan will help you achieve that by providing a 12-week structured step-by-step guide to take you through your half marathon journey, whilst helping you to avoid some common running pitfalls and creating a fitter, healthier you! Before we start the training plan, it is vital that you are in good health to start a running training plan. Therefore, before commencing any form of exercise you should have a check-up with your General Practitioner and seek their approval that it is safe to continue with a structured exercise program.

Cardiff Half Marathon Beginner Training Plan

What do I need? Before you start your Tenovus beginner half marathon running plan, you need to ensure you have the right pieces of running equipment. Even though running is a very simple activity, it is important to have the correct equipment to ensure your running journey is a fun and safe one. Running trainers: Please do not underestimate the importance of a good quality running trainer. If you think you can “make do” with your old tennis shoes or the trainers you used for the gym 10 years ago, you are sadly mistaken. Running trainers are specifically designed to provide comfort and protection whilst running, with the intention of preventing injuries. Some running trainers can be expensive, but they are a vital component to your running journey, therefore investment now will reap dividends later. It’s worth visiting a local specialist running store as they can advise you on the best trainer for your personal running style, whilst many internet companies offer some amazing deals on last seasons trainer stock (usually the only difference is the colour). Summer clothing: The clothing manufacturers will have you believe you need to spend a small fortune on the most technical clothing to be a runner, but this simply isn't the case. However, if you want to be comfortable during your runs, an investment in some running specific clothing might be a wise option. In the summer months, the bare essentials you should have in your wardrobe are several t-shirts, long and short sleeved, running shorts and a light jacket for those colder days. The newer technologies available today allow the clothing to “wick away” sweat, meaning you stay cooler and more comfortable during your runs. If you plan to run first thing in the morning or later in the evening, you should consider buying some reflective clothing, just so vehicles and other road users can see you. Winter clothing: As the Cardiff Half Marathon is in October, you would hope that you can do the majority of your training in your

Cardiff Half Marathon Beginner Training Plan

summer clothing; however the British weather is usually not that kind, so it’s better to be prepared and have appropriate clothing available. Layering your upper body clothes allows you to stay warm whilst allowing sweat to “wick away” from the body, couple this with longer shorts, running tights or leggings and a slightly more robust jacket and you will be good to go! The addition of a hat and a pair of gloves may be required on the coldest of days, meaning you’ll have no excuse for not training anymore! Socks: Specific running socks can be purchased and are recommended as your running becomes more serious. Running socks differ from regular cotton socks as they’re made of special material that wicks away sweat and moisture to help prevent blisters. The top of the range running socks are anatomically designed to fit a specific foot, i.e. you have a left sock and a right sock, which provide a greater level of comfort over traditional socks. Stopwatch: A simple stopwatch or interval timer (most mobile phones have simple timers on them these days) is required to allow you to monitor the time and intervals that are required for the training plan. Sports bra: Sports bras are specifically designed to provide extra support during exercise and running, thus helping to prevent pain, tenderness and damage to the breast tissue. Research has shown that up to 56% of women experience breast pain when exercising, which leads to many women avoiding these activities. A correctly fitted sports bra can help to eliminate this, allowing you to enjoy your running without any fear of discomfort.

Cardiff Half Marathon Beginner Training Plan

Nutrition This is not a nutrition guide or a diet plan, however, by simply tweaking your food choices and eliminating a few bad habits over the 12-week training period, this can lead to increased energy and motivation, ultimately leading to a fitter and healthier you! We all lead busy and hectic lifestyles, which often leads us to make spur of the moment (bad) food choices. However, if you follow these simple guidelines and plan your eating well in advance, you’ll be setting yourself up for success:

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Whatever you eat, think about whole natural foods first.

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Vegetables, fruit, lean meat, fish, nuts and seeds should form the basis of your diet.

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If you cannot pronounce a word on the food label, don't eat it!

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Water is essential for optimal health, aim to drink 2 to 3 litres of water everyday.

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Follow the 90/10 rule: If your diet is right 90% of the time, your body can handle the other 10% and still maintain optimal health.

Cardiff Half Marathon Beginner Training Plan

The training plan The Cardiff half marathon training plan follows a structured approach; it takes you step-by-step through a 12-week program in a safe, controlled manner. The plan is ideal for someone with no running fitness, just returned to fitness training or someone who has recently completed a 5K or 10K run and would like a new challenge, through to being able to finish your first ever half marathon safely. The half marathon is a significant distance and if you try to do too much training too soon, you could easily end up with injuries, ending your running journey before it even starts! Therefore, small steps are required. The first few weeks are a gentle introduction to running; it breaks you in slowly whilst starting to introduce the habit of exercising. The plan recommends running on certain days of the week, but this is only a guide, you should fit the plan around your lifestyle as best you can. It is best if you can stick to certain days of the week, the days that suit you, so it forms a pattern or routine, then your family and friends know you usually run on a certain day and can support you through your running journey. Before you know it you will be a regular runner! The plan is time based, not distance based (you don’t have to worry about measuring a running route or getting a fancy GPS watch) and as the weeks progress, the time on your feet increases. Again, this is a measured approach; don’t be tempted to jump forward a few weeks as this could spell disaster if injury strikes. However, do not be afraid to repeat a week or go back a few weeks if you’re not progressing as quickly as you might have hoped or family/work commitments get in the way. This is part of life and is not a problem. This running journey is meant to be fun and exhilarating, not strict and controlling, so don’t worry if you are unable to follow the plan exactly, it is not the end of the world.

Cardiff Half Marathon Beginner Training Plan

Before setting you off on your journey, please take a moment to have a look at the training plan on the next few pages. Make sure you understand how the sessions are designed and are aware of the warm up and cool down protocols for each session (note: they are not always the same). If you are unsure about the speed of your running at any time, if you think you are going too fast, air on the side of caution and slow down. Once you have finished your planned session and cooled down, it is advisable to stretch your legs. Try to incorporate this into every session as a means of relaxing after your workout. Now all that is left to do is to wish you luck on your half marathon running journey.

Enjoy your running!

Cardiff Half Marathon Beginner Training Plan

Week 1: Baby steps DAY

TRAINING

NOTES

Monday

Alternate between 90 seconds of Easy 5 minute warm up walk & easy 5 easy jogging and 2 minutes of minute cool down walk to finish walking for a total of 21 minutes

Tuesday

REST

Wednesday

REST

Thursday

Alternate between 2 minutes of Easy 5 minute warm up walk & easy 5 easy jogging and 2 minutes of minute cool down walk to finish walking for a total of 20 minutes

Friday

REST

Saturday

REST

Sunday

10 minute jog - take it slow! Don’t worry about speed, just complete the full 10 minutes

Easy 5 minute warm up walk & easy 5 minute cool down walk to finish

Week 2: Baby steps DAY

TRAINING

NOTES

Monday

REST

Rest and recover from Sunday’s run

Tuesday

Alternate between 6 minutes of Easy 5 minute warm up walk & easy 5 easy jogging and 2 minutes of minute cool down walk to finish walking for a total of 32 minutes

Wednesday

REST

Thursday

15 minute jog - take it easy! We Easy 5 minute warm up walk & easy 5 are concerned about time on minute cool down walk to finish your feet, not speed

Friday

REST

Saturday

REST

Sunday

Alternate between 8 minutes of Easy 5 minute warm up walk & easy 5 easy jogging and 2 minutes of minute cool down walk to finish walking for a total of 30 minutes

Cardiff Half Marathon Beginner Training Plan

Week 3: Build phase DAY

TRAINING

NOTES

Monday

REST

Rest and recover from Sunday’s run

Tuesday

15 minute jog - take it easy, Easy 5 minute warm up walk & easy 5 don’t worry about speed minute cool down walk to finish

Wednesday

REST

Thursday

Another 15 minute easy jog Easy 5 minute warm up walk & easy 5 today – easy does it! minute cool down walk to finish

Friday

REST

Saturday

REST

Sunday

15 minute jog – slightly Easy 5 minute walk, followed by 5 easier run today, but with a minute brisk walk to warm up & easy 10 longer warm up and cool minute cool down walk to finish down

Double rest day – you’ll need it, as Sunday will be tough session!

Week 4: Easier week DAY

TRAINING

NOTES Recovery week - easier week to let the body absorb the training

Monday

REST

Tuesday

10 minute jog - take it easy Easy 5 minute warm up walk & easy 5 today. Just try to complete minute cool down walk to finish the full 10 minutes

Wednesday

REST

Thursday

Alternate between 8 minutes of easy jogging and 2 Easy 5 minute warm up walk & easy 5 minutes of walking for a total minute cool down walk to finish of 30 minutes

Friday

REST

Saturday

REST

Sunday

15 minute jog – slightly Easy 5 minute walk, followed by 5 easier run today, but with a minute brisk walk to warm up & easy 10 longer warm up and cool minute cool down walk to finish down

Cardiff Half Marathon Beginner Training Plan

Week 5: Endurance DAY

TRAINING

NOTES

Monday

REST

Recover from Sunday’s longer run

Tuesday

20 minute jog - take it easy Easy 5 minute warm up walk & easy 5 today. Just try to complete minute cool down walk to finish the full 20 minutes

Wednesday

REST

Thursday

20 minute jog - take it easy Easy 5 minute warm up walk & easy 5 today. Just try to complete minute cool down walk to finish the full 20 minutes

Friday

REST

Saturday

REST

Sunday

30 minute jog - no walking! We have to run the whole Easy 5 minute warm up walk & easy 5 way today, this is a vital minute cool down walk to finish session

Recover well as Sunday will be a hard day!

Week 6: Endurance DAY

TRAINING

NOTES Recover from Sunday’s run - you deserve a rest!

Monday

REST

Tuesday

25 minute jog - take it easy Easy 5 minute warm up walk & easy 5 today. Just try to complete minute cool down walk to finish the full 25 minutes

Wednesday

REST

Thursday

30 minute very easy jog Easy 5 minute walk, followed by 5 long warm up and easy cool minute brisk walk to warm up & easy 10 down minute cool down walk to finish

Friday

REST Double rest day - enjoy a good rest, as tomorrow will be your longest run to date!

Saturday

REST

Sunday

45 minute jog - take it easy today, this is a tough Easy 5 minute warm up walk & easy 5 session. Just try to complete minute cool down walk to finish the full 40 minutes

Cardiff Half Marathon Beginner Training Plan

Week 7: Extending DAY

TRAINING

NOTES

Monday

REST

Tuesday

35 minute very easy jog Easy 5 minute walk, followed by 5 long warm up and easy cool minute brisk walk to warm up & easy 10 down minute cool down walk to finish

Wednesday

REST

Thursday

25 minute jog – this should Easy 5 minute warm up walk & easy 5 start to feel quite minute cool down walk to finish comfortable by now

Friday

REST

Saturday

REST

Sunday

60 minute jog - take it easy. This is your longest run, try Easy 5 minute warm up walk & easy 5 not to walk, just try to minute cool down walk to finish complete the full 60 minutes

Double rest day

Week 8: Recovery DAY

TRAINING

NOTES

Monday

REST

Tuesday

15 minute very easy jog have a long warm up and easy cool down

Wednesday

REST

Thursday

35 minute jog – another 35 minute run, try to enjoy this Easy 5 minute warm up walk & easy 5 slightly easier week of minute cool down walk to finish training

Friday

REST

Saturday

REST

Sunday

25 minute jog - take it easy!

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Easy 5 minute warm up walk & easy 5 minute cool down walk to finish

Cardiff Half Marathon Beginner Training Plan

Week 9: Extending DAY

TRAINING

NOTES

Monday

REST

This is going to be your biggest week so far!

Tuesday

45 minute very easy jog have a long warm up and easy cool down

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Wednesday

REST

Thursday

40 minute jog - your Easy 5 minute warm up walk & easy 5 standard 30 minute run minute cool down walk to finish again, do not to miss this run

Friday

REST

Saturday

REST

Sunday

75 minute run - this is your longest run! Make sure you Easy 5 minute warm up walk & easy 5 run the whole way, but keep minute cool down walk to finish the pace nice and easy!

Double rest day – big day tomorrow!

Week 10: Peaking DAY

TRAINING

NOTES

Monday

REST

Sunday was your longest run, congratulations! Rest well

Tuesday

45 minute very easy jog have a long warm up and easy cool down

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Wednesday

REST

Thursday

45 minute very easy jog have a long warm up and easy cool down

Friday

REST

Saturday

REST

Sunday

1hr 30 minute run - this is your longest run! Try to run Easy 5 minute warm up walk & easy 5 the whole way, but keep the minute cool down walk to finish pace very, very easy!

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Cardiff Half Marathon Beginner Training Plan

Week 11: Start of taper DAY

TRAINING

NOTES Sunday was your longest run, congratulations! Rest well

Monday

REST

Tuesday

30 minute jog - your Easy 5 minute warm up walk & easy 5 standard 30 minute run minute cool down walk to finish again, do not to miss this run

Wednesday

REST

Thursday

45 minute very easy jog have a long warm up and easy cool down

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Friday

15 minute very easy jog have a long warm up and easy cool down

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Saturday

REST

Sunday

60 minute jog - take it easy!

Easy 5 minute warm up walk & easy 5 minute cool down walk to finish

Week 12: Taper & Race DAY

TRAINING

NOTES

Monday

REST

Tuesday

25 minute very easy jog have a long warm up and easy cool down

Wednesday

REST

Thursday

15 minute very easy jog have a long warm up and easy cool down

Friday

REST

Saturday

REST

Double rest day before the big race!

Sunday

RACE DAY!

This is it! You’ve worked hard, now go out there and enjoy it!

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Easy 5 minute walk, followed by 5 minute brisk walk to warm up & easy 10 minute cool down walk to finish

Cardiff Half Marathon Beginner Training Plan

Conclusion Congratulations! You have reached the end of the running plan and are now ready to tackle the Cardiff half marathon. It has been 12 weeks now since you started the Tenovus beginners half marathon training plan and your fitness levels will have improved significantly, your general health will be far superior and the confidence in your running ability should now be far greater than 12 weeks ago. Once you have completed the Cardiff half marathon, it will be time to re-assess your goals and plan for the next challenge. You may decide that you would like to run another half marathon in a faster time or perhaps even increase the distance and run a full marathon! The options are endless, but you have taken the first big step and you should be proud of yourself.

Whatever the next step is, Tenovus will be there to offer you support every step of the way. Happy running!