Each speed training session consists of 2K warm-up at a slow pace – to warm up your muscles and after the speed section, complete run with 1K cool-down Speed TrainingĪ mix of different exercises which has an interval component to make you faster. Refer to Full/ Half Marathon Training Spreadsheet which lists different training for each week of the training period/ 1. I generally run 10K on Monday, 5K on Wednesday and 15K on Fridays during off season – all at comfortable paces. Unless you have a burning desire to increase speed, you may want cut out these workout since speed workouts, if not done correctly or over long periods of time have higher chance of injury associated with them. Off Season note: Can cut down running to 3X a week – just to maintain level of fitness. Recovery Run (Saturday night) – slow short run to help flush the system of lactic acid.Long Run (Friday morning)– Key to help you increase your endurance and run your target distance.Race pace helps you dial into that target pace you will run your half or marathon in. Tempo/Race Pace (Wednesday night) – Tempo training is also a form of speed training but focuses on running faster with increasing longer distance plus raising lactic acid threshold.Speed (Monday night) – by definition, these various workout help you get faster.Įach of the 4 days has a different purpose: The work out for both the full and marathon are the same with the only difference is the increased distance for the long run for the marathon. Yad Binyamin – Full and Half Marathon Work-out Details:īoth Full and half marathon programs are made up of running 4 times a week.
Click Here to download the running schedule Excel document.Ĭlick Here to download this as a Word document.
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