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Garth Dorman, running coach at Embark (embark.co.

za),
created this plan for the Two Oceans Half Marathon. It

TIME-BASED TRAINING PLAN can apply to any level of runner, whether youre looking
to PB or finish your first half. Begin training only once
youre comfortable running three to four times a week,
with a total weekly mileage of 20 to 30km.

WEEK MON TUE WED THUR FRI SAT SUN TIME

1
E: S: 60 mins Rest H: 40 mins Rest E: 1 hour Rest 3 hours 10 mins
30 2km warm-up, stretch, 2km warm-up, 5 x 30
mins 4 x 4 mins (rest 1 min 30 secs hard up (easy
secs), 2km cooldown down), 2km cooldown

2
E: S: 60 mins Rest H: 40 mins Rest E: 1 hour 5 mins Rest 3 hours 20 mins
35 2km warm-up, stretch, 2km warm-up, 6 x 40
mins 3 x 7 mins 30 secs (rest secs hard up (easy
1 min 45 secs), 2km down), 2km cooldown
cooldown

3
T: S: 60 mins Rest H: 40 mins Rest E: 1 hour 10 mins Rest 3 hours 20 mins

P R E V I O U S S P R E A D : P H OTO G R A P H S B Y S H AW N B E N JA M I N / A R K I M AG E S ( T H E G U N R U N ); M I TC H M A N D E L ( R U N N E R S & CYC L I S T, TO P R I G H T ) ; V I N C E M . CA M I O LO/ TA N D E M S TO C K .


30 2km warm-up, stretch, 2km warm-up, 8 x 30
mins 5 x 4 mins (rest 1 min 30 secs hard up (easy

CO M ( R O C K C L I M B E R ); S T E P H E N M AT E R A ( H I K E R, YO G A ); S COT T M A R K E W I T Z (CYC L I S T, L E F T ); C LOT H I N G : U N D E R A R M O U R B R A , L U L U L E M O N S H O R T S ( WO M A N R U N N I N G ) ;


secs), 2km cooldown down), 2km cooldown

S P E C I A L I Z E D B I CYC L E CO M P O N E N T S H E L M E T, S H O E S & C LOT H I N G ( B I K E R, TO P R I G H T ) ; I C E B R E A K E R S H I R T, S AU C O N Y S H O R T S , N E W BA L A N C E S H O E S ( M A N R U N N I N G )


4
E: S: 60 mins Cross-train 30 H: 40 mins Rest E: 1 hour 15 mins Rest 4 hours 10 mins
45 2km warm-up, stretch, mins @ easy/ 2km warm-up, 4 x 1 min
mins 3 x 10 mins (rest 2 moderate effort hard up (easy down),
mins), 2km cooldown 2km cooldown

5
T: S: 60 mins Cross-train 30 H: 50 mins Rest E: 1 hour 20 Rest 4 hours 25 mins
45 2km warm-up, stretch, mins @ easy/ 2km warm-up, 10 x 30 mins
mins 5 x 4 mins (rest 1 min 30 moderate effort secs hard up (easy
secs), 2km cooldown down), 2km cooldown

6
E: S: 60 mins Cross-train 45 H: 60 mins Rest E: 1 hour 30 Rest 5 hours 5 mins
50 2km warm-up, stretch, mins @ easy/ 2km warm-up, 8 x 1 min mins
mins 10 x 2 mins (rest 1 moderate effort hard up (easy down),
min 30 secs), 2km 2km cooldown
cooldown

7
Rest E: Rest H: 60 mins Rest E: Rest 3 hours 25 mins
45 mins 30 mins up long hill, 30 1 hour 40 mins
mins down

8
E: S: 60 mins Cross-train 45 H: 60 mins Rest E: Rest 5 hours 25 mins
50 2km warm-up, stretch, mins @ easy/ 2km warm-up, 6 x 1 min 1 hour 50 mins
mins 5 x 4 mins (jog 200m), moderate effort 30 secs hard up (easy (including 30
2km cooldown down), 2km cooldown mins at RP)

9
E: S: 60 mins Rest H: 60 mins Rest T: Rest 4 hours
60 2km warm-up, stretch, 2km warm-up, 6 x 1 min 60 mins
mins 4 x 7 mins 30 secs (rest 30 secs hard up (easy
1 min 30 secs), 2km down), 2km cooldown
cooldown

10
E: Rest Cross-train Rest E: Rest 1 hour 45 mins
30 45 min @ easy 30
mins effort mins

KEY pace you can elliptical machine. an easy workout or injury and/or say short phrases.
HILLS (H) Run hard sustain for 30 mins. Activities that on a rest day. illness. SPEED (S) Talking
dont keep your is virtually
up short hills, jog
CROSS-TRAIN Do a heart rate elevated REST Its important
or walk back down cardio-based for 30+ minutes you allow your
EFFORT KEY impossible.
to recover, and workout like dont count for this body to recover EASY (E) You can hold RACE PACE (RP) The
repeat. Run up long cycling, swimming, purpose, but they after each session, a conversation. pace you plan to
hills at a moderate or using the can be done after in order to avoid TEMPO (T) You can run on race day.

50 RUNNERS WORLD FEBRUARY 2017

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