10 Week Half Marathon Training Plan

Half Marathon Training Plan

I took a giant leap of faith today and signed up for my very first half marathon. I think the furthest I have ever run is without stopping is about 12km’s, at a decent pace of around 5 mins per km. Not quite sure how I am going to make it all the way to Half Marathon distance, but you’ve got to start somewhere I guess?

I have always wanted to put myself to the test. I am hoping to do a few 10km races during my preparation, before The Gun Run come Sunday 12 October… or in my eyes – D-DAY! Emma, who is a member of Atlantic Athletic Club and part of The Gun Run committee, put this amazing 10 week training program together for me. It’s going to be hard work, but she says it will make race day that much more comfortable.

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Bearing in mind I still have 7 weeks left of my football season and the fact that we are in the running for the league title, I may give a few days here and there a skip. Keeping in mind I train on a Tuesday and Thursday, have matches on Saturday’s, and gym in my own time… you can cut me some slack!

I encourage you to join me, I have already roped in 2 guy friends and a girl friend, so come run with us and conquer your fear of Half Marathons! If that’s not enough to convince you, just by entering you stand the chance of winning R20,000 in cash, a 40″ Samsung HD TV and more which you can see [here]. Online entries for @GunRunSA 2014 are open, and you can click [here] to see all about their 5km, 10km and 21km races!

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Race date: Sunday 12 October (The Gun Run)

Weekly sessions should include one long run of up to 15km, at least one over hilly terrain and one that is speed focused.

Speed session: Reservoir

Run fast (almost sprinting) on the long side of reservoir, slow (almost walking) on the short side, Repeat for entire session. One loop = 800m. The reservoir is situated off Molteno Road in Gardens, Cape Town. Just Tweet me on @MrCPT if you need directions!

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Speed session: Promenade

Alternatively use two lamp posts on the promenade, run these fast and then three slowly. Find the measured km markers that start just beyond the mens and ladies toilets towards the pool. Run the lamp posts on this km to the end (curve of the sea wall) and repeat.

Hills:

Start at the junction across from Baccini’s and Bombay Bicycle Club (by the red box on the left of this photo), jog to the top of Bellevue Street slowly without stopping. Pause at the steps and then run comfortably down. Up and down = one repeat 1200m.

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Week 1 (Monday 4 August)

MONDAY: 5km

WEDNESDAY: 5km

FRIDAY: 5km

SUN: 5km

Total: 20km

Week 2 (Monday 11 August)

MONDAY: 7km

WEDNESDAY: 5km (speed x 6 laps reservoir)

FRIDAY: 5km

SUN: 5km

Total: 22km

Week 3 (Monday 18 August)

MONDAY: 9km

WEDNESDAY: 5km (speed x 6 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUN: 5km

Total: 24km

Week 4 (Monday 25 August)

MONDAY: 10km

WEDNESDAY: 5km (speed x 6 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUN: 6km

Total: 26km

Week 5 (Monday 1 September)

MONDAY: 11km

WEDNESDAY: 6km (speed x 7 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUN: 6km

Total: 28km

Week 6 (Monday 8 September)

MONDAY: 12km

WEDNESDAY: 7km (speed x 8 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUN: 6km

Total: 30km

Week 7 (Monday 15 September)

MONDAY: 15km

WEDNESDAY: 5km (speed x 6 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUNDAY RACE: CITY OF CAPE TOWN 10km Sunday 21 September

Total: 35km

Week 8 (Monday 22 September)

MONDAY: 10km Easy after the race

WEDNESDAY: 7km (speed x 8 laps reservoir)

FRIDAY: 5km (hills x 4 repeats)

SUN: 8km

Total: 30km

Week 9 (Monday 29 September)

MONDAY: 10km

WEDNESDAY: 7km (speed x 8 laps reservoir)

FRIDAY: 5km (hills x 5 repeats)

SUN: 8km

Total: 30km

Week 10 (Monday 6 October)

MONDAY: 10km Easy

WEDNESDAY: 5km (speed x 6 laps reservoir)

FRIDAY: 5km Easy

Total: 20km

SUNDAY RACE: THE GUN RUN 21km Sunday 12 October

out

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2 Responses to “10 Week Half Marathon Training Plan” Subscribe

  1. Richard September 27, 2015 at 5:56 pm #

    Hey man, how has the training been going? I just signed up for the race today. As I was researching the race route I came across your training program. Would be cool to join one of the training sessions.

    • Mr. Cape Town September 28, 2015 at 12:06 am #

      Hey Richard this was for last year! I’m only doing the 10km run this year. You’re welcome to join the KFM weekly 5km runs at 11am on Wednesday. Meet at Mouille Point Lighthouse!

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