Half marathon plan (under 8 weeks)

The vincible distance: the half marathon

You should prepaire for vincible 21 097 meters
If you never run this therefor
If you ran long time ago therefor
If you run this a lot why do you miss out this

Training plan biginner and rebigginer

You don not start from zero you can use the first training plan. The runners,  who run regularly  perform this distance within the limit time

Instructions for your training:

• MS - other sport that you can like and you can do, and in thtat sport your heart rate reach 180 - your age.
• Running in the nature -  where you run easy or sometimes you only walk (a little bit)
• Increase - 60-80 meters increase running when you start slowly and in the end you run energetic.
• Warm-up and  deduction- W, D every training first 10 - 15 min and last 5-10 min it is easy running.
• Fartlec - fartlec running so play with your speed. I is your call that when and what distance is your warm up( 50 - 300 meter). The best is the hilly ground( up and down playing) .
• W - Walking, walking gait.
• ER- Easy running - you feel it easy.
• R - Running - You feel good under it.
• RP - race place running - you will use this speed on the race
• SR - Stronger running It is stronger than race place, it is usually onlx 500 meter.
• WU - Warm - up: 10 - 15 min easy running.
• D - Deduction: 5 - 10 min easy running.

Week	thuesday	Wednesday	Thursday	saturday	sunday
1.	55 min ER	60 min MS	60 min fartlec	30 min ER, 6x80 m increasing	13-15 km running in the nature
2.	Easy running week:. Everybody do that you like. There are min 2 training, Max 4 training in this week . Other sports(MS) are good in this week next two running training. The running training is not longer then 12-14 km buti t will be 30 min.
3.	60 min ER	-	WU: 15 min kf 5x400 SR between 400 m ER 6x60 m increaseing D: 10 min ER	45 min ER	15 km
4.	60 min ER	-	WU: 15 min ER 6x300 m SR between 100 m R 6x60 km increasing D: 10 p ER	40 min ER	15-17 km running in the nature
5.	Easy running week. Similar than second week was.
6.	60 min ER	-	65 p fartlec or WU: 20 min 10 km test D: 10 p	30 min ER	15 km
7.	50 min ER	-	60 p fartlec	-	12 km
8.	45 min fartlec		8-10 km	-	Half marathonF

Acceleration for adveced

Interesting is understandable, because you run a lot of 5-10 km, you would like tor try a longer distance. You coach a little bit more a few weeks and you can finished  half marathon. MArathon runners like running half marathon sometimes.  There are two table for "jump up" and "jump down" runners.

Jump up to half marathon

Week	Tuesday	Wednesday	Frieday or Saturday	Sunday
1.	8 km	6 km	9 km	11 km
2.	9 km	7 km	12 km	15 km
3.	9 km	8 km	-	(T) 10 km
4.	9 km	7 km	10 km	10 km
5.	9 km	5 km	-	Half marathon

On thuesday and thursday speed of running is easy(you feel good). Saturday training and 10 km test training are energetic than 10 km race place. On the training 1 - 2 km is warm up and the last 1 km is deduction. The essence is the loner distance on training.

Jump dow for half marathon

Week	Thuesday	Thursday	Frieday or Saturday	Sunday
1.	8 km	6x40	9 km	18 km
2.	9 km	7x400	12 km	15 km
3.	9 km	8x400	-	(T) 10 km
4.	9 km	10x400	10 km	12 km
5.	9 km	5x400	-	Half marathon

On thursday and Saturday speed of training is easy(you feel good). Saturday training and 10 km training is energetic but first 1-2 km of training is warm up and  last 1 km of training is deducation. On thursday it contain 2 km warm up, 1 km deducation, 400 meter energetic run after it 400 meter easy running. The essence of training is shorter distance but the speed will be higher.

Thanks for your attention

Peter