Half Marathon Training
The miles fly by when you run with your SE Fitness Buddies!
Saturday 4th September – 10 mile Route
Click here to see the route on Map My Run website:
https://www.mapmyrun.com/routes/view/4594599940
Route Description
Start Holly Bush Inn car park WS14 0QA. I have checked with the pub we are fine to park there.
Turn right out of pub car park.
Turn left onto Park Lane at 0.2 miles.
At 1.3 miles cross main road in front of Tesco Express carefully (use pedestrian crossing). Go straight ahead onto Churchill road.
T junction left School Field Road
T junction right onto St Johns Hill (yes it is a hill and yes it is steep)!
First left onto Holly Hill
T junction at 2.3 miles right onto Footherly Road
2.75 miles bear left onto Hook Lane
3.2 miles bear left onto Wood lane
**** Around 4 miles turn left onto Forge Lane****
Run to Little Aston Primary School approx. 5 miles
Turn and retrace steps
6 miles T junction right onto Wood Lane
7 miles approx. bear right onto Hook Lane
7.6 miles bear right onto Footherly Lane
8 miles **** turn left onto Holly Hill ****
8.6 miles T junction right onto St Johns Hill
As you go downhill turn left onto School Field Road
Left onto Churchill Road.
Cross main road carefully (use pedestrian lights) and straight ahead.
Final T junction turn right back to Holly Bush.
Suggested Training Plan for First Timers
This programme is for you if it’s your first time or a long time since you ran a long distance. We recommend that you do at least two runs in the week plus a long run.
Make the programme work for you by scheduling the runs into your calendar and fitting them around your other commitments: work, kids and so on. You could swap one Long Run for a race. This would give you race practise. I’ve suggested Mondays, Wednesdays and Saturdays as run days but you should pick the days of the week that work for you. Plan in rest days around the run days to give your body time to recover.
The long run is key but you should aim to fit in a total weekly mileage building up from say 12 to 25 miles. I know this sounds a lot but there is no easy way to build your endurance!
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | 45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 7 mile long run | Rest |
| 2 | 45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 8.5 mile long | Rest |
| 3 | 45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 10 mile long run or race tmrw | Rest |
| 4 | 45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 11 mile long run or race tmrw | Rest |
| 5
|
45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 12 mile long run | Rest |
| 6
|
45/55 min easy | Rest | 30 min tempo | Rest | Cross Train | 55 min run race pace | Rest |
| 7
|
45/55 min easy | Rest | 45 min easy | Rest | Rest | Rest | RACE DAY |
Notes
Easy Pace – Feels comfortable, you can talk in sentences! A run with Run Fitness group.
Tempo Pace – Comfortably hard pace, you can say 2 or 3 words no more. Go out for a run with a harder group than normal or Speedwork on Wednesday’s at 7.30pm would be an alternative.
Cross Train – Cross training is really important to develop muscles not used so much in running and to help avoid injury. Try a swim, cycle or do Pilates/Yoga or a strength workout.