Training Schedules

HALF MARATHON BEGINNER TRAINING PROGRAM

10 Week Training Programme (download as PDF)

Exercise is the best way to improve your health and fitness. However we encourage you to contact your Doctor for a check up if you feel you need to do so to be sure you are able to exercise. Here are some training tips to apply from day 1:

Stretching/Warm Up: Stretching is essential before and after exercise. For some simple stretches you can do visit the ACC website acc.co.nz.

Warm Down: It is just as important to warm down following your workout by walking or jogging for 5-10mins at a light pace, and following the stretches on the ACC website acc.co.nz

Training Days: Spread your training days throughout the week (i.e. day on, day off) until you are comfortable training 2-3 days in a row.

Training Times: Try to train at the same time everyday, this will give your training more structure and you’ll be less likely to skip a session.

Partner Training: A great way to motivate yourself is by training with a partner. This could be a family member, a friend, or a work colleague. Whoever it may be, you will both benefit from one another’s enthusiasm

Lamppost Theory: Lampposts are a great way for you to increase the amount of running you are doing at an achievable rate. To begin with you can simply run from one lamppost to the next, and then walk for two. By the end of the programme you will be able to run for many lampposts and only walk for one!

Training Diary: A great way to keep track of your training and progress is to write everything that you do down in a diary. This way you can compare what you actually did to what you were supposed to do. Give each session a mark out of 10 as to how effective you felt the session was.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	Jogging 25 min	Fast Walk 20 min	Jogging 25 min	Rest	Jog & Walk 60 min Jog 25, fast walk 20, Jog 15	Jogging 20 min
Week 2	Rest	Jogging 30 min	Fast Walk 25 min	Jogging 30 min	Rest	Jog/Walk/ Run 65 min Jog 25, fast walk 20, run 20	Jogging 25 min
Week 3	Rest	Jogging 35 min	Jog & Walk 30 min 10 min jog, 10 min fast walk, 10 min jog	Jogging 35 min	Rest	Jog/Walk/ Run 70 min Jog 25, fast walk 20, Run 25	Jogging 30 min
Week 4	Rest	Jogging 35 min	Jog & Walk 35 min 10 min jog, 10 min fast walk, 15 min jog	Jogging 45 min	Rest	Jog/Walk/ Run 75 min Jog 30min, fast walk 15 min, Run 30 min	Jogging 35 min
Week 5	Rest	Jogging 25 min	Jogging 50 min	Jogging 25 min	Rest	Jog/Walk/ Run 80 min Jog 35 min, Fast Walk 10 min, Run 35 min	Jogging 35 min
Week 6	Jogging 25 min	Jogging 25 min	Run 50 min	Jogging 25 min	Rest	Jog/Walk/ Run 90 min Jog 35 min, Fast Walk 10 min, Run 45 min	Jogging 35 min
Week 7	Rest	Jogging 25 min	Jog & Run 50 min Run at least 20 min at race pace	Jogging 25 min	Jogging 35 Min	Jog & Run 100 min Run at least 20 min at race pace	Jogging 35 min
Week 8	Run 40 min Include a couple of short sprints	Jogging 35 min	Rest	Jogging 35 min	Run 30 min Include a couple of short sprints	Steady Run 35 min	Jogging 50 min Run at least 20 min at race pace
Week 9	Jogging 35 min	Jogging 40 min	Rest	Rest	Jogging 35 min	Jogging 60 min Run at least 20 min at race pace	Jogging 35 min
Week 10	Rest	Jogging 35 min	Rest	Jogging 15 min	Jogging 15 min	Rest	RACE DAY