Events

A simple guide to running a Half-Marathon like a pro in 5 months!

I have designed a simple weekly running schedule for anyone who wants to get into running.

It is designed for beginners who have no experience in running whatsoever. I created it because students at EISB are currently training for the ČSOB Half Marathon and 10km race on 2nd April. This guide has helped support them in their preparations for the big day.

I have used expert advice from the internet, as well as including my own experience and preferences.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 1RestWalk: 5minRun 16minWalk: 9minRestWalk: 5minRun: 18minWalk: 7minRestWalk: 5minRun: 20minWalk 5minWalk: 4minWalk 22minWalk: 4min
Week 2RestWalk 3 minRun 24 minWalk 3 minRestWalk 2 minRun 26 minWalk 2 minRestWalk 1 minRun 28 minWalk 1 minRun 30 min
Week 3Rest30 mins ERest30 mins ERest30 mins E5km TT
Week 4Rest30 mins ERest30 mins ERest30 mins E6km E
Week 5Rest30 mins ERest30 mins ERest30 mins E7km E
Week 6Rest35 mins ERest30 mins ERest30 mins E7.5km E
Week 7Rest35 mins ERest30 mins ERest35 mins E8km E
Week 8Rest35 mins ERest35 mins ERest35 mins E9km E
Week 9Rest40 mins ERest35 mins ERest35 mins E10km TT
Week 10Rest40 mins ERest4O mins ERest35mins E6km E
Week 11Rest40 mins E30 min E10 mins E, 8x (1 min S; 2 min E), 10 min ERest40 min E12 km E
Week 12Rest40 mins E30 min E10 min E4 x (4 min H, 2 min E), 10 min ERest40 min E13km E
Week 13Rest30 min E30 min E10 min E, 3x (2 min H; 2 min E), 10 min ERest30 min E6km E
Week 14Rest40 min E30 min E10 min E, 10x (1 min S; 2 min E), 10 min ERest45 min E14km E
Week 15Rest45 min E40 min E10 min E, 6x (90 sec. S; 2 min E), 10 min ERest50 min E16km E
Week 15Rest30 min E30 min E10 min E, 6x (1 min S; 2 min E), 10 min ERest30 min E8km E
Week 16Rest45 min E40 min E10 min E, 6x (3 min H; 2 min E), 10 min ERest55 min EWU: 4km, 8X (4OOm H; 1200 E), CD: 2km
Week 17Rest45 min E45 min E10 min E, 5x (4 min H; 2 min E), 10 min ERest60 min EWU: 4km, 9X (4OOm H; 1200 E), CD: 2km
Week 18Rest30 mins30 min E10 min E, 3x (3 min H; 2 min E), 10 min ERest40 min E16km E
Week 19Rest45 mins E45 min E10 min E, 4x (5 min H; 3 min E), 10 min ERest60 min E20 km E
Week 20Rest45 mins E45 min E10 min E, 5x (5 min H; 3 min E), 10 min ERest60 min E14km E
Week 21Rest45 mins VE45 min VE10 min E, 3x (2 min H; 2 min E), 10 min E30 mins VERestRACE

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