Half Marathon Training Program
Long Run Timetable
Week 1-6th Feb 8-10km
Week 2- 13th Feb 10km
Week 3- 20th Feb 11km
Week 4- 27th Feb 12km
Week 5- 5th March 13km
Week 6- 12th March 14km or 10km at Twilight Run
Week 7- 19th March 12km
Week 8- 26th March 15km
Week 9- 2nd April13km
Week 10- 9th April16km
Week 11- 16th April14km
Week 12- 23rd April15km
Week 13- 30th April16km or 10km at Noosa Half
Week 14- 7th May12km
Week 15- 14th May14km
Week 16- 21st May16km
Week 17- 28th May18-20km Group Long Run (3rd June)
Week 18- 4th June12km or Race the Rattler on 11th June (18km)
Week 19- 11th June18-20km Group Long Run (17th June)
Week 20- 18th June 12km
Week 21- 25th JuneGold Coast Half Marathon 21.1km (July 1st)
All of the above runs should be easy runs, running at your most comfortable pace.
This is just the long runs!!
Below you will find what you need to do on the other days of the week with your running..please note..if you miss a long run you will need to just jump ahead to the required distance the following week..if you are finding the distances too hard on one long run, cut the distance and just continue on the program the following week
Lazy Runner Muck up Sesh- this is the session you can work hard on, it will be approximately 45 minutes of speed or strength running. Make sure you include one of these sessions a week into your program and work hard when you are doing it. You only require 10-20% of your half marathon training to be a speed session so one Muck Up Sesh will be enough.
Two other running sessions per week- make these two runs under 10km runs- they can be tempo runs, so maybe 10-20% faster than your long run, or one can be your 10km race time run. If one is a tempo run, make one a hill or cross country run, or just on a tougher course than you normally run.
You can make one of these a road run and one a deep water run, the deep water running is still great for training but easier on the legs. If you like treadmill work you can make one of these a treadmill run. Do not do these runs the day before or the day after your long run. If your long run is on the Sunday make Monday your rest day, or a walk or light cycle day.
Each week I will give you some tips and advice on how your training should be going, so check this page each week
Week 21
Wow , who would of thought I would be saying week 21??? But here it is, the best week of your training, chill out, pig out, veg out and do anything else that ends in 'out'..except stress out! 25-30km is all you need to run this week, but not all in the one go....3 x 10km is ideal, with your last run being Thursday. However, if you are still recovering from some of your long runs, you can even drop those 10km back to 8's if you want. Do not stress out about de training, all your training has been done, and you will not lose any fitness this week, in fact you will gain as recovery will help repair muscles and joints and make them stronger for race day. This whole last 21 weeks has been about race day, so don't forget that. You should feel superfit and ready to run on Sunday, not tired and overtrained. This week concentrate on all the little things, eat well..no greasy or spicy meals, no alcohol, no late nights, plenty of R and R. Click here for some really useful tips for race day
Carb Loading..this is becoming a very important part of Half Marathon pre race preparation and is very good thing to do 2 days out from a half marathon. Basically you need to eat foods that are rich in carbohydrates to give you energy to get through 21.1km on race day..like all things I like the easy, lazy way so here are my suggestions (and this is what I do)
The easy 3 banana no drama way!
This is for people who are busy at work all day and can't be bothered with the whole carb load preparation thing.
Buy 7 bananas (or more), have one for morning tea, one for arvo tea and one for supper on Friday and Saturday, save the 7th for pre race on Sunday. Eat your other meals as normal. There all done. Combine it a double up drinks days, so you get your fluids as well..this doesn't mean you cut back on your other food, the bananas are the carb loading, so don't replace your meals or part of your meals, they are extras
The easier Gatorade/Powerade way
Busier still and hate bananas..pick your poison, buy 7 bottles of the sports drinks you prefer. One for morning tea, one for arvo tea and one after dinner on Friday and Saturday. All done. If you find them too sweet, divide them over 6 bottles, by watering them down. It is a great way for getting more fluid in as well. Your 7th bottle is for the race morning, sip it over about an hour while you are waiting to start so it slowly gets into your system. You will never want to see another bottle of the stuff again..but it will help. Do not use this method if you find that the sports drinks do not agree with your stomach or make you feel sick...this can be the case for some runners.
There is not much phsyical training left to do, but you can work on your mental training right up until race start, and even duirng your run..read some motivational running quotes during the week, pick one that really resonates with you and repeat it to yourself all week, before and during your run
Motivational Running Quotes
Week 20
Party time Halvies! This is my favourite week of the program all long, long runs over, time to celebrate and the half marathon is still a bit too far away to start stresing about yet...that comes next week! So enjoy week 20. 20 weeks of training for an event is a long time, and if you followed this program you deserve a week of normal running. I suggest you have a good recovery from your last long, long run, so two days off. Then do a nice, normal 10km to test out the legs. On the weekend, try to slot in a 12km, it will feel so good after all the long runs you have been doing. Do two Lazy Runners sessions if you can. This is a good week to take care of any little aches, strains and pains you may have from your 20km runs. So look after your feet if they are sore, any blisters need to be treated , any joint pain, needs to be iced and rested, any chaffing treated, so it is cleared up by race day. Your are starting to taper, so work out how many runs and kms you are going to taper down to in the next two weeks. I suggest 35km this week, and 25km the following week
Read the Tip of the Week, it will help you plan the next couple of weeks and race day and beyond!
Week 19
It's a very big week for the half marathoners, last long run in training!
Anyone doing Race the Rattler as well is going to clock up lots of kms this week. I believe the Race The Rattler is a great training run before the Gold Coast, because once you have completed that 18.5km unending hilly course, the Gold Coast Half will seem like a breeze! All that is required of you this week is a 20km run. This really should be your last 20km run, so make sure you get it done by the end of this week. I don't advise doing anything longer until the half marathon, as you will need the two weeks in between to let your body recover and your legs get fresh again. Your long run this week is your last chance to try out any gear, drinks or food. Make sure you take the gu's, gels or drinks that you plan to have on the day of the half marathon. Hopefully the weather will be similar to race day, so make sure you prepare, try wearing the gear you intend to wear on the Gold Coast. If you plan to do your last long run with the group next Saturday (which is the best way to do it), carb and fluid load the day before.
Week 18
Yahhhhyyyy Halvies, you did it, your longest run ever in this program, and you survived! Make sure you have a day off running after this long run, your legs will thank you for it.
4 weeks to go halvies....in four Sundays you will be standing on the start line ready to run the longest distance you have ever run...how exciting!!
So this is a little celebration week for halvies, a much needed rest in between your 20km runs. This is a good week to try to get a few good shorter, faster runs in. So try to run several times during the week with all runs under 12kms. try to run the pace you would like to do the half marathon in, or even a littler faster.
A good thing to try would be 3 X 10km runs, on the same course, make the first one your comfortable long run pace and time it, try to run the second one 2 mins faster than the first one, and try to run the third one faster than the second one, doesn't matter if it's one second faster as long as it is That will be 30km and then you can put in a muck up sesh. One of your 10km runs could be done on your Ho Hum Run.
If you are aiming to do Race the Rattler on Monday the 11th Of June, this is 18.5km, so you can count this as one of your longest runs, it is said to be equivalant to a Half Marathon!
Week 17
Now we are getting to the pointy end of the program, the first of our longest training runs, 18-20km. This is nearly as tough as it gets...nearly!! The best way to approach the longest training run, is to prepare well. Spend a couple of days carb and fluid loading, sorting out your course and being nice to yourself. The best way to do the long runs is to join in to the Crazy Long Long Runs, with our first next Sunday June 3rd. Its so much easier doing it with the group and knowing where you are going and that you have lots of support along the way. If you cannot make our runs, make sure you have drinks along the way, and maybe a couple of gels or gu's or lollies..water will not be enough for this run. See if you can find somone to run with you or part of the way. If you are doing it early morning it will be dark and cold, make sure your course is lit and safe. If you are not sure don't go alone. If you can't find a running buddy, someone might cycle the course with you. If you do go alone, as always, tell someone what direction you are going in and how long you expect to be out there, and always take some money in your back pocket. 20km is a long way and will take a long time, if you like to listen to music make sure you have plenty of charge on your ipod and plenty of variety! Approach this run slowly, go out at a very steady pace, you will need all your energy just to get the body and mind through it so don't make it harder by trying to run faster. Don't panic if you have a bad run or don't even make the distance...it is just a training run, don't throw the towel in yet....you have plenty of time to get another 20km in, just assess it afterwards and decide what you would do differently next time. Most importantly you need to put a big effort into recovery after this one, so don't run for a couple of days, ice any aches and pains, drink lots and rest
Week 16
And to match it a 16km long run. You have been there done this run, so you should be feeling ok with the long distance running, as in being out there for a long time running. When you finish your 16km this week, you will ask yourself, could I run another 5km if I had to, and the answer will be 'yes' you could! The weather has improved (not so hot) and Gold Coast will be much more like this on race, very cold to start and then sunny and cool as you are running..perfect. To join the Lazy Runner team you need to register by the 30th of May, so why not do it this week, you have come to far now, no going back..register this week and you are on the countdown to reaching your goal...running a half marathon!
Week 15-
After this week we are 3/4 through, thats a great feeling, but it also means we are getting to the pointy end of our training..the countdown is on Halvies. We are starting to build our distances again, so 14km this week is a distance you know you can do, that always makes it mentally easier. We get back into Lazy Runner again this week, so try to build some strength and speed through the Muck Up Seshs and use the Ho Hum Runs to work on your long steady pace. To be efficient runners, you need to incorporate three elements into your training, speed (shorter faster runs of 5km or Muck up Sesh's), Strength (hilly or cross country or beach or Muck Up Sesh's) and endurance (long runs or Ho Hum Runs), all help to make you stonger, fitter, faster runners. One of each is ideal.
Week 14
A low week for Halvies, use it to sort out any problems that have been arising from your long runs. Most aches and pains respond to rest, or icing or Voltaren. Ice after your runs and anytime you are sitting, Voltaren can be taken after your long runs and then 6 hourly if needed. Any ache or pain that is not improving or getting worse should be checked out. I suggest you go to your GP first. He/She will check you out, order any tests and refer you on if need be. If you are feeling weary and have been running four or more times a week, cut back a run, that will make a huge difference to how you feel, and no you will not lose fitness or jeopordise your training. In fact you will improve, as it is now proven that proper recovery in your training program improves your running and perfomance.
Week 13
Unlucky for some...but not for Halvies!
We are up to 16kms, but the great thing is you have been there done that. Its good to consolidate a long run, and that is what you will be doing this week. You have run 16 so you know you can do it, this is a chance to run it again and feel confident on this distance before you start to build your kms again. Week 13 is a good point to start thinking about your running gear. If you dont think your shoes will get you to race day (are they are over 8months old?) then you should get new ones in the next couple of weeks, no later. If you are thinking of getting new gear for race day, buy it now and trial it on your long runs. Many things feel ok on your short runs or Muck up seshs, but once you have them on for over an hour and up to two hours running, thats when things can start to rub, get uncomortable or just plain annoy you...all gear needs to be trialled first, so start doing this on your long runs now
Week 12
A nice gentle 15km this week Halvies!! On your long run this week I want you to concentrate on your pace. You have run the 15km before so you know what it's like, so this time around, I want you to think of the pace you would like to run the half in and work on that. It is always best to start off slower than race pace, in fact the first couple of kms should be warm up anyway. (On race day you will find the start will be slow, due to the crowds so factor that in, far better to start slow and then lift your pace when you have a clear run than try swerving around thousands of runners in the first 2km). Then you may want to spend the next 5 or 6km running at the pace you feel you do your long normal runs in, with no pressure on, then when you turn (or get to halfway) you should have a go at running home in the pace you want to run the half marathon in. Its also time we started implementing our Big Finishes into our long runs, like all things in running you need to train for it, a good finish will not just happen on the day, so the last half km of a long run should be very different to the rest of your run, so refresh your Big Finish training.
Week 11
Yahhhh...Halfway Halvies!! Now we are on a countdown not a count up.
Most of your weekly long runs now Halvies are very long, above 14km. So be prepared that each week you will have a long run, some longer than others, but most of them long. Your main focus should be on this long run, so plan it out, make sure you are feeling good, have carb loaded and drank alot the day before.
It is important that you don't let your other running slip, so make sure you run at least another 2 or 3 times a week of shorter different paced distances, with rest days in between. If you are getting bored and tired with your long runs, change the course. Reverse it or map out a new on, sometimes that is just enough to get you out of the doldrems of long running. Find a running buddy, they don't have to run the whole way with you, they may just keep you company for 10km but that can make a huge difference.
Week 10
Ok..getting into the big stuff now..but look on the bright side, we are half way through (at the end of this week!!), Don't be scared of the 16km, just approach it the same way you approach all your other long runs. Remember you can run 15km, so do that, you know you have that mastered, all you need to think aobut is the one extra km at the end, 5-10mins of running. So many runners stress about the whole 16km and worry themselves like crazy, but really its only the last km that is the unknown, not the first 15km, you know you can do them. You are going to go out slowly, take your time and run 16km. Make sure you know your course, the best thing to do is run out 8km and then run back..you have to get back don't you?? Make sure you can get some drinks along the way, and why not try out a gel or gu on this one, just to see how it goes. Also it's a good idea to carb load and hydrate the day before. So the day before your long run, double up on your drinks and try adding more carbs..here's a suggestion, three bananas (one morning tea, one arvo tea, one after dinner), a couple of bottles of sports drinks throughout the day, pasta or rice the evening before..this type of thing can make a real difference to the way you feel on your long run..I always say it's not what you do on the morning of your long run, it's what you do the day before it.
Week 9
15kms Halvies, well done, for some of you its the longest you have ever run in your life! Great effort. Yayyy for a low week that is If you are up to date with your distances!!! If you are not, this would be a good chance to catch up, as after this week they go up again! Try not to miss a long run, you get plenty of chances to make them up and you run the risk of injury by jumping your distances by more than 10%. Your body adapts to the long runs, so it will let you run one of two kms more, but dont ask it to run 3-5km more, that is too much strain.
How are your shoes? This would be a good chance to assess them, as I said the longer distances are coming, so don't get to a few weeks out from your race and decide you need new shoes..if you think you do, try to get them this week, that way they will do you for all the long training distances to come and they will be right for race day
Also many of you are asking me about times and what time you should run your half in. If its your first half marathon, your goal is to run all the way (not walk), finish it and feel fantastic afterwards. If you have run a half before you may want to improve on your last time. The best way to do that is to do the speed sessions on Muck up sesh days...that will improve your cardio fitness and in turn make you run better on your long runs. However, its good to have a time in the back of your mind, so read my tip on race times, it will give you an idea of what you could run a half marathon in, based on your 10km time
Week 8
I hope you enjoyed the low week, halvies..because you are getting into some big numbers now..15km this week. If you are finding the long runs really hard and the recovery from it tough, feel free to drop a run that week, so three instead of 4. Try swimming or cycling or walking on the spare day. On your low weeks you can make it up with 4 or 5 sessions
It is still warm so make sure you are drinking plenty, never go for more than 12-15km without having a drink of some sort out on the course. One of the main reasons for fatigue in a half marathon training program is simply dehydration or loss of electrolytes..these two things are totally preventable..once I start hitting 15km or more in training I tend to drink the sports drinks as I feel water is not enough. If you are not keen on those drinks, try fruit juice, or half a banana before you run or the gels or gu's, however remember if you are taking your energy in food you need to back it up with plenty of water..the reason I like the sports drinks is that it hydrates as well as gives energy..if you find them too sweet, try watering them down
I tried the new G Force series by Gatorade on my 27km run yesterday. I liked them, easy to carry and then dispose of once you have finished (screw it up and put it in your bocket or the nearest bin), they are sort of half drink and half gel and they were only $2.09 in Woollies this week, they are in the sports drink section
Week 7
Hi Halvies..it works we are up to a great part of the training program, Low Weeks, they are the best! A put low weeks into my programs for a few reasons; it gives your body a good chance to recover from your last longest run and it gives you something to look forward to. If you just keep lifting your distances 1 or 2 km every week, you start to dread your long runs and each week seems so hard, but with low weeks you get a chance to go back to normal running and prepare yourself for the next long run. It also gives you a chance to play catch up, so if you didnt get your 14km done last week, you have a chance to still fit it in. so use your low weeks for all these resaons. When you are on a low week, try to fit four running sessions in and work hard over those shorter distances, your will have more energy to work hard on the muck up seshs and your speed will not suffer if you do this on the low weeks
Week 6
14kms Halvies!! This is a bit of a milestone for the half marathon, it is a long way and if you haven't done 14km before it feels like it goes on forever. The best way to approach this is to add four km on to your favourite 10km course, don't go out trying it on a new, tough, unknown course. Just do your normal 10km and then maybe turn back and do another 2km out and back, or continue on for another 2km if you are doing an out and back course. Remember to take it slow, you are at a stage where you will need to have a drink out there, so make sure you know where the taps are on the course or do what I do, hide a drink about half way and grab it as your running. Good Luck. Make sure you rest up the day after this run
Another exciting thing this week...entries open for the Gold Coast Half Marathon...so you can stop talking about it and sign up and do it! I always find once I register and pay, my training intensity goes up a notch...it finally is real, no going back, so you just keep going forward...make sure you sign up under the Lazy Runner team, we get a discount and you will have the support of all of your LR buddies on the day
Week 5
Getting up to the big numbers now guys..due for 13km this week! Getting behind on the big runs is stressful and "does your head in", it is all we can seem to think about and then once it is done, we are happy again. So try to pick the day you are doing it and stick with it, if you don't do it that day, make it the next day..stress during training is the last thing we need, so pick your day and do it. Once you get to the long runs it gets tougher running on your own, so try to find someone from the group to run with, even if they run some of the way with you. The 13km is a great milestone as it is over half way!
Week 4
If you haven't got your 12km in this is the week to do it. If you have never run 12km before remember, the slower the better rule, run as slow as you can, it's the distance you want , not the time, don't even wear your watch! You only need to do one long run a week, so don't be tempted to add another one, it may feel ok now but it will come back to bite you in the bum down the track. Keep your other runs under 10km.
Make sure you try to fit your Lazy Runner strength and cardio sessions in weekly, these will really help improve your speed and stamina and it does help you run better in half marathons. Plus they are shorter and not as boring as the long runs. At this stage you should be aiming for 30-40km a week, one long run and three shorter runs of varying speeds
Week 3
Its tough getting back into isn't it? But if you have your 10km back and comfortable you should feel happy with yourself. Some of you pushed to 11 and 12km this week, which is fine, doesnt hurt to be a bit in front of the program, but dont get too far in front. Remember your long runs should only increase by 10% each week, anything more and you run the risk of overtraining. Once you have completed your new long distance, you give your body a chance to recover and get used to that new distance before you start adding more. This week you are due for an 11km, so just go out at an easy pace, the slower the better I say, you want to conquer the distance, so try to run a little slower on your long runs, you can worry about speed on your shorter stuff
Week 2-Ok, we have all made a start..that's good. I have made the half program long (20 weeks) so it allows make up time if things don't go to plan. Try to follow the program as close as you can, but don't worry if you have to change some weeks around to suit your lifestyle. Your long run is very important, try to keep up with the distances on the long run program, make sure you have a rest day after your long run, this is very important for recovery.
You only need to do one long run a week, so make sure your other runs are 10km or less. Try to attend as many Lazy Runner sessions as you can, as they will include all your speed and strength work and then you can just concentrate on your other running
This week we are just going to consolidate the 10km, if you have been running 10km all over Summer, feel free to lift it to 11 or 12 this week, if you haven't run the 10km yet, aim to get it out of the way this week.
Week 1- Some of you may have a sense of Deja Vu and others may be stepping into the unknown..it doesnt matter what you have done with your running in the past, how well you run or if you are new to running, right now we are all on the one level playing field, we are at the start of a new half marathon training program. You need to train for a half marathon, no matter how good of a runner you are...its the best, safest and also the most enjoyable way to run all the way and do it well and have a good recovery. Many people dont train and just run the thing, but have a chat to them afterwards...they are sore, maybe injured, suffered during the run or maybe had to walk some of it, cant run for a while afterwards, or worse still never run again...its just not worth it. When I am training for a half, its usually because I want to improve my running and fitness, maybe run a faster time, run a different event that in some cases is more challenging than my last...and I cant achieve those things or have a successful run without putting in the training. I have been running for 25 years and run lots of marathons and half marathons, but I never take a casual approach to my training, I feel so much better and more confident when I am following a training program.
This program is a nice long one! 21 weeks. The idea being that its safer, it allows lots of recovery time for those tired legs after long runs and it lets you have time off if need be due to work, holidays or injuries...you get plenty of time to catch up!
For week 1, you need to get 10km under your belt. If you have been running 10km over Summer thats great, if not you need to get out there and test it out. This is your first long run to tick off your long run list. I suggest you write the long runs in your diary or stick them on the fridge and cross them off when you have done them. You also need to do a couple of shorter runs, never do two long runs a week. So if your long run is 10km this week your shorter runs will be between 5-7km. If you throw in a couple of LRs muck up seshs you have got it all covered, I count them as hard 5km runs. I suggest you only run 3-4 times a week- one long run, a speed session (Muck up Sesh) a strength run (Muck up Sesh or a hilly 7km run) and you can throw in another Ho Hum Run or shorter run if you want to do one more. If you like to exercise everday, swim or cycle or go to the gym on the days you are not running...or walk...walking is great for recovery...so there you have it...make a start Halvies..and have a great week 1.