ASICS Runkeeper helps you find a marathon training plan tailored to distance, your age, and your fitness level. More runners are flocking to the 21km race distance for good reason—it’s the perfect blend of endurance and speed. To keep on track, Judy made sure she found a marathon training plan that worked for her. 3 Introduction The Half Marathon The half marathon is not to be taken lightly and is both a serious test of your fitness and your commitment to training. Beginner Training Program Key: LA = Lower Aerobic (should feel easy), MA = Mid Aerobic Run (should be able to hold a conversation and feel comfortable), RP = Proposed race day paced running, UA = Upper Aerobic (comfortably hard running) Rest Day or XT Run Rest Day Run Rest Day Long Run Rest Day . Time to complete training: It can be done in less but many half-marathon training plans will allow 12 weeks to reach the fitness required for the run.. What to aim for: Every runner is different but around 2 hours is a common goal for those training for a half-marathon.Being able to comfortably run 5km at the start of training is a good base for runners planning for a half-marathon to start from. Intermediate 1 & 2 exist parallel to one another in different universes, like the Earth 1 and Earth 2 of comic book lingo. Week 1 . You should be able to walk comfortably for at least 45 minutes before beginning a half marathon 16 week training plan. Welcome to the Intermediate Training Program for preparation for the Hamilton 10km Hamilton 10km Intermediate Training Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Mon Rest or xtrain Rest or xtrain Rest or xtrain Rest Rest Rest or xtrain Tue 40 min run 40 min run 40 min run 3 km time trial 40 min run 40 min run COMFORTABLE COMFORTABLE COMFORTABLE SPEED COMFORTABLE … If you’ve got the will (and 9 weeks! The distance requires new runners to build their fitness substantially, but the training required to run a successful half marathon isn’t nearly as demanding as for the marathon. For what it is worth, here are my thoughts on training volumes, training days per week and the long run: I am covering : (a) Beginners with less than a year’s regular running experience and (b) Intermediate runners who have at least a year of regular running experience behind them and probably have already run a half marathon Show on Map This means an absolute beginner needs approx. First and foremost, this intermediate 8 week half marathon training schedule is not recommended for runners that: Cannot run 3 miles comfortably; Has not run at least 6 miles on a long run; If you fall into either situation, please see the beginner 8-week half marathon training schedule. You will receive daily emails telling you how to train and offering tips on that training. Each day has a distance to run or walk, followed by a heart rate training zone to work in during that day – further explanations of heart rate zones will follow. It takes a lot of discipline and understanding your body to cross the finish line in a marathon. Half Marathon Training Beginner, Intermediate & 12 Weeks Program. Find a training programme. The following heart rate based marathon training program is courtesy of Asics made specifically for the Buller Gorge Marathon. Program notes 13 Training pace guide 13 Half Marathon Beginner Training Plan 14 Race week preparation 19 Conclusion 20 Well done! For Matilda, the road to the finish line wasn’t just focused on running. 2019 INTERMEDIATE TRAINING PLAN This programme is for you if you’ve previously done a half marathon, or regularly run longer distances for pleasure but would now like to improve on your time (sub 2 hours for men and 2.15 for women). X-Training Day; Run 16 mins M.A, try and come back in 15 mins at a UA Pace Complete day off from exercise 80mins Run L.A.