South Island Half Marathon

Lake Hood
 

Training Program

If you're looking to do the Half Marathon either Running or Walking, the following program should get you through the event comfortably.

This is based on time on your feet which you will be doing on the day.  It is important that you go into the event with confidence and finish comfortably without injuring yourself before, on the day or afterwards.

Many people have the ambition and don't understand what it takes to execute an event, without injuring themselves, while they're on the journey. 

The following program, if followed will get you to the finish line comfortably. If you're looking to do the half faster or in a specific time, contact me and I can tailor a program for you .

This is a 12 week program and this is the minimum lead in time for a Half Marathon, preferably longer if you have the time and base fitness.

The other tip is to learn is pace setting.  The easiest way to learn this is out and back run/walking.  Run/walk out half the time you're going to be out for, then turn and run/walk back, this should be the same time as you went out.  If it is slower you started too fast, if it is faster you started too slow.  You want to be able to run/walk every km at the same pace.


Mon

 Tues

Wed

Thu

Fri

Sat 

Sun

Total Time

Week 12

11-May

12-May

13-May

14-May

15-May

16-May

17-May



45min

rest

60 Min

30 min

rest

60 min

90 min

4 hrs 45 min










Week 11

18-May

19-May

20-May

21-May

22-May

23-May

24-May



50 min

rest

60 min

45 min

rest

60 min

100 min

5 hrs 15 min










Week 10

25-May

26-May

27-May

28-May

29-May

30-May

31-May



60 min

30 min

60 min

45 min

rest

75 min

105 min

6 hrs 15 min










Week 9

1-Jun

2-Jun

3-Jun

6-Jun

5-Jun

6-Jun

7-Jun



30 min

45 min

90 min

30 min

rest

75 min

120 min

6 hrs 30 min










Week 8

8-Jun

9-Jun

10-Jun

11-Jun

12-Jun

13-Jun

14-Jun



30 Min

45 min

60 min

30 min

rest

60 min

90 min

5 hrs 15 min










Week 7

15-Jun

16-Jun

17-Jun

18-Jun

19-Jun

20-Jun

21-Jun



60 min

30 min

60 min

60 min

rest

60 min

90 min

6 hrs










Week 6

22-Jun

23-Jun

24-Jun

25-Jun

26-Jun

27-Jun

28-Jun



30 Min

45 min

90 min

45 min

rest

75 min

105 min

6 hrs 30 min










Week 5

29-Jun

30-Jun

1-Jul

2-Jul

3-Jul

4-Jul

5-Jul



30 min

45 min

90 min

45 min

rest

60 min

180 Min

7 Hrs 










Week 4

6-Jul

7-Jul

8-Jul

9-Jul

10-Jul

11-Jul

12-Jul



30 Min

60 min

90 min

45 min

rest

60 min

90 min

6 hrs 15 min










Week 3

13-Jul

14-Jul

15-Jul

16-Jul

17-Jul

18-Jul

19-Jul



45 min

60 min

90 min

60 min

rest

75 min

105 min

7 hrs 15 min










Week 2

20-Jul

21-Jul

22-Jul

23-Jul

24-Jul

25-Jul

26-Jul



30 min 

90 min

120 min

60 min

rest

75 min

90 min

7 hrs 45 min










Week 1

27-Jul

28-Jul

29-Jul

30-Jul

31-Jul

1-Aug

2-Aug



rest

30 min

45 min

rest

30min

Rest/jog 2k

Race Day