Half Marathon Training
The miles fly by when you run with your SE Fitness Buddies!
- Saturday 7th September 7 miles
(Informal Q and A beforehand for anyone doing their first half)
- Saturday 14th September 8.5 miles
- Saturday 21st September 10 miles
- Saturday 28th September 11 miles
- Saturday 5th October 12 miles
- Saturday 12th October Taper Week (one hour)
- Saturday 19th October ‘The Windsor Beer Run!’
- All runs start from SE Fitness HQ. Warmup on Wyndley track.
- Runs will take place in Sutton Park and surrounding roads. Mainly on tarmac but also on well-surfaced paths.
- Sign in from 8.45 for 9.00 start.
- Week 1 meet 8.15am for Q and A if this is your first half marathon. Tips on technique, training plans and nutrition from UKA coach.
- Half marathon training is suitable if you can run 10K confidently.
- £4 per session or an extra £1 if using your monthly payment.
Other Saturday Groups
C25K, 5to10K and Walk plus groups continue as normal during half marathon training. Run Fitness depends on Leader availability but you can always join us for a shorter version of training!
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!
|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|
|45/55 min easy||Rest||30 min tempo||Rest||Cross Train||12 mile long run||Rest|
|45/55 min easy||Rest||30 min tempo||Rest||Cross Train||55 min run race pace||Rest|
|45/55 min easy||Rest||45 min easy||Rest||Rest||Rest||RACE DAY|
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.