12 weeks half marathon training plan

12 weeks half marathon training plan

The training plan for beginners as a continuation of here in the next grade: half marathon training plan on the Intermediate 1: you can prepare your achievement within the 45-day results.

This workout plan is for you, ifyou did your first (some of) half marathon race, and now wish to accelerate, and you're ready to make your way through 6 running workouts a week for 12 weeks. It is important that will only be included in this plan, you can run 45-70 km there you go! it is recommended to assess the fitness level to skim off before the 12-week training program for seven plan tests.

TEST	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week	Rest day	5km	8km	5km	8km	5km	11km

If the test causes the performance of seven problems, you still have not prepared this half marathon training plan to begin. Then you can try to gradually increase your dose km and width of the long running for a few weeks until you get to the point that the test run has seven comfortably manage. Then you're ready belefoghatsz the following half-marathon preparation program!

Some explanation of the program:

R - Rest day

Km - The smoothly given in kilometers jogger runs along loose, comfortable pace, with 1-1.5 kilometers minutes slower than race pace and I estimate it would 10km that day.

Fartlek - Iram player running with loose-paced and powerful sections follow each other irregularly. You choose the length of the strong paced running, it can be somewhere between 15 sec and 3 min and each strength after two thirds of all the loose-Here are jogging, thus e. After 30 seconds, 45 seconds strong come loose, and so on. Always decide in advance how long it will last the next stage fast and keep it in. The strong pace steadily keep within that section, so do not choose a fast pace, which you can not stand all the way. Before starting the player's pace is still reconciliation exercise warm-up jog Lazare 2 km and 1 km in the end loose. The pace can be a great player training hilly terpene, which can be converted to alternate quick-slow sections, taking into account the topography. The values in parentheses in the number of kilometer run, fartlek involves a total of 3 km warm-up, cool-down as well.

RT - Part of distance, as associated plated distance a predetermined number of repeating a predetermined speed, resting with a fixed length. If possible, do your workouts résztávos runway of 400 meters. The tempo choose according to your training plan: T5K indicates that the 5-kilometer versenytempódban, T10K means that the 10-km versenytempódban run, and indicates speed between the two speed as appropriate "between T5K-T10K". Before training calculate exactly, you will run the pace részávokat the prescribed amount of time to let you know exactly when training, you do it correctly. Among the 800 meters hang two minutes rest between 3-4 minutes in the 1600 meters. During the resting places never stop or sit down because elsavasodsz, but very, very slowly jog.

Hill - 

Running uphill: find a 150-200 meter long slope, and make the specified number of reps on edéstervben: stronger pace running up and down is very slow jogging. The upward try Beloni the 5- and 10-kilometer race pace between runs tempo. In the long run, hill rising to be 400-600 meters long. It does not mind if I point this long climbs you can not find the point to run up as much distance as required by the program during the workout altogether.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1.	R	6,5km	9,5km	6,5km	9,5km	5km	13km
2.	R	8km Fartlek	5km	8km	9,5km	5km	14,5km
3.	R	5-6 HT5K-T10K között	5km	9,5km	9,5km	5km	16km
4.	R	8km Fartlek	5km	9,5km	9,5km	5km	13km
5.	R	4-5 hosszú HT5K-T10K között	6,5km	9,5km	9,5km	5km	17,5km
6.	R	6x800 RTT5K-T10K között	6,5km	11km	11km	6,5km	13km
7.	R	3x1600m RTT5K-T10K között	6,5km	11km	11km	5km	19km
8.	R	6x800m RTT5K	8km	11km	11km	6,5km	14,5km
9.	R	4x1600m RTT5K-T10K között	6,5km	11km	11km	6,5km	22,5km
10.	R	6x800m RTT5K	8km	13km	13km	9,5km	19,5km
11.	R	8km	8km	13km	R	5km	13km
12.	R	8km	8km	13km	R	5km	Race