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8Kms Run Half Marathon - Beginner

10 kms Easy
-----------------
Week No Week Beginning Monday 9Tuesday
kmsRun Run Wednesday
8kms Easy
Description:
---------------
10 kms Run
-------------- Active
Week 1 17-Sep-17 Rest 2kms
8Kms
8kms Run@Run
Easy Easy
Run
Description:
----------------
15 mins WO Stretching/Yoga
Active
Week 2 24-Sep-17 Rest ---------------
8kms Pace
-----------------
Easy Run
2kms
10kms Easy
Description:2km
10 Run
Squats Stretching/Yoga
Active
15
4kms mins WO
@ Tempo
Description:
Week 3 1-Oct-17 Rest 5kms @
skms Tempo
Easy
----------------
12 Run
3010Sec
2kms @Plank
Squats
Pace Easy Stretching/Yoga
Active
Week 4 8-Oct-17 Rest 14 Pace
6----------------
kms @
kms Tempo
Description:2kmRun
3010Sec
2kms Lunges
PacePlank
Easy Stretching/Yoga
week 5 15-Oct-17 Rest 2kms
s PaceEasy
Easy
Description:2km
----------------
10 kms Run Core Workout
4kms1030 @Sec
Lunges
------------
Tempo
Week 6 22-Oct-17 Rest ------------
2kms Easy
6----------------
kms @Sec
skms
EasyTempo
Description:2km
10 Core Workout
15 PaceRun
SuperMan
30
mins WO
Week 7 29-Oct-17 Rest 15
10 * smins
@
Easy
kms
3 WO
------------
Pace
8----------------
kms Tempo
Description:2kmRun
times Core Workout
SuperMan
10 Squats
2kms Easy
Week 8 5-Nov-17 Rest 8Kms
10
15
2kmsmins
s3Pace
10Sec kms Run
Squats
WO
Easy
Easy @ Core Workout
Description:2km
----------------
30* times
Plank
------------
Week 9 12-Nov-17 Rest -----------------
3010 Sec Plank
Squats
------------
2kms
Tempo
6 kms @ Easy
Pace
Tempo Core Workout
15 s Easy
Description:2km
10 Lunges
mins WO
Description:
10SecLunges
Week 10 19-Nov-17 Rest 6 30
15 smins
2kms
kms
10 30PacePlank
WO
------------
Easy
@Sec
EasyTempo
Squats Core Workout
Week 11 26-Nov-17 Rest 2kms
10
15 30
mins@
Sec
LungesEasy
Squats
WO
------------
2kms Core Workout
6 30
kms @ Easy
Pace
SuperMan
Sec Tempo
Plank
Week 12 3-Dec-17 Rest 3010
15 30Pace
SuperMan
Sec Sec
Plank
Squats
mins WO
------------ Core Workout
2kms Pace
* 3Lunges
10 Easy
times
4kms
30*
10
15 3 @ Tempo
times
SuperMan
Lunges
Sec
mins Plank
Squats
Week 13 10-Dec-17 Rest 2kms
30 SecWO
------------
Pace
Easy Core Workout
Week 14 17-Dec-17 Rest 30* 30
10
15 3 times
Sec
Lunges
Sec Plank
Squats
mins WO
------------ Core Workout
SuperMan
2kms Easy
Week 15 24-Dec-17 Rest 30SuperMan
10
15 30 Sec
Lunges
Sec Plank
Squats
mins WO Core Strength
* 3 times
------------
30*
10 3Lunges
Sec times
SuperMan
30 Sec
Plank
Squats
15
* mins
3 WO
times
SuperMan
30 Sec
Week 16 31-Dec-17 Rest 30
8kms10 Lunges
Sec Plank
Easy Run Rest
10
* Squats
3Lunges
times
SuperMan
10 30 Sec
30* Sec Plank
3 times
SuperMan
30 Sec
10 Lunges
* 3 times
SuperMan
30 Sec
* 3 times
SuperMan
* 3 times
Marathon - Beginner
Thursday Friday Saturday 12 kms Sunday
Easy Run Week Ending
10kms Easy Active 10 ---------------
kms EasyRun
Run
8kms Easy Run Rest 10 kms Easy 23-Sep-17
10kmsRun Easy Stretching/Yoga
Active 15 mins WO
---------------
8kms Easy Run Rest 12 kms Easy Run 30-Sep-17
10
12 kms
RunEasy
-----------
kms Easy Stretching/Yoga
Active 1510mins
Squats
WO
Rest 7-Oct-17
15
8 RunEasy
mins WO
-----------
Run
kms Stretching/Yoga
Active 3010Sec Plank
Squats
8kms Easy Run Rest 14-Oct-17
10
15 Squats
mins WO
-----------
RunEasy
10 kms Stretching/Yoga
Active 3010Sec
Lunges
Plank
Rest 12 kms Easy Run 21-Oct-17
3010
15 Sec Plank
Squats
mins WO
10-----------
RunEasy Stretching/Yoga
Active 30
14 Sec
10 SuperMan
Lunges
kms Rest 14 kms
kms Easy
Easy Run
Run
* 3 SuperMan
times 28-Oct-17
30
15
1210 Lunges
Sec
mins
Run
kms Plank
Squats
WO
-----------
Easy Stretching/Yoga
Active 30
16 Sec
-----------
kms Easy Run
Rest 16 Kms
* minsEasy
3 Easy
times Run 4-Nov-17
810
30
15 30
Sec
minsSec
Lunges
Plank
Squats
WO
-----------
Run Stretching/Yoga
Active 16 15 WO
-----------
kms Easy
SuperMan Rest 12 kms
kms Easy Run
Run 11-Nov-17
30
151030
minsSec
Lunges
Sec Plank
Squats
WO
8-----------
Run
kms Easy Stretching/Yoga
Active 1510 Squats
mins
EasyWO
-----------
8 kms Run
* 3 times
SuperMan 8kms Easy Run 18-Nov-17
30
151030
minsSec
Lunges
Sec Plank
Squats
WO
-----------
Run
8 kms Easy Stretching/Yoga
Active 30
1510Sec Plank
Squats
mins WO
-----------
* 3 times
SuperMan 8kms Easy Run 25-Nov-17
30
151030
Sec Sec
Lunges
Plank
Squats
mins
Run WO
----------- Stretching/Yoga
Active 30
1510Sec
Lunges
mins Plank
Squats
WO
* 3 times
SuperMan 8kms Easy Run 2-Dec-17
30
151030
Sec
minsSec
Lunges
Plank
Squats
WO
----------- Stretching/Yoga
Active 3030Sec SuperMan
10Sec
Lunges
Plank
Squats
* 3 times
SuperMan 8kms Easy Run * Sec
3Lunges
times 9-Dec-17
301030
Sec Sec
Lunges
Plank
Squats
15 mins WO Stretching/Yoga
Active 3030Sec
10 SuperMan
Plank
* 3Lunges
times
SuperMan Rest 18kms
* 3 Easy Run
times 16-Dec-17
301030
Sec Sec
Plank
Squats Stretching/Yoga
Active 30 Sec SuperMan
10 Lunges
* 3Lunges
times
SuperMan Rest 14kms Easy Run
* 3 SuperMan
times 23-Dec-17
301030
Sec Sec
Plank Stretching/Yoga
Active 30 Sec
8kms
* Easy
3Lunges
times
SuperMan Run Rest 10kms Easy Run
* 3 times 30-Dec-17
1030 Sec Stretching/Yoga
* 3 times
SuperMan
30 Sec Active
5kms
* 3 Easy
timesRun
SuperMan Rest RACE DAY 6-Jan-18
Stretching/Yoga
* 3 times
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Core Workout
AMRAP - As many reps as possible. A cycle comprises of all
workouts together mentioned below. Once a cycle is
complete, rest for 30-45 seconds. Repeat the cycle for 30
mins as much as you can. Start with 5 mins of Warmup &
end with 5 mins of cool down. As you progress through the
training plan, you can increase the workout time by 5-10
mins every 2 weeks

Pushups
Squats
Plank
Burpees
Side Plank
SuperMan
Calf Raises
Lunges

Cool Down Rooutines - Hyperlinked


Cool Down Routine - 1
Cool Down Routine - 2
Warm Up Routine

High Knees, Butt Kicks, Leg Swings, Groiners - Repeat 3-4


times for 10 mins, until your body warms up (Refer video
links for reference )

Use a skipping rope for 3-4 mins, if you are already used to
doing it
Debut Half Marathon Training Plan

INSTRUCTIONS

TRAINING PLAN

CORE WORKOUTS

VIDEO LINKS
Common Instructions

1) Please ensure to consult a physician before starting this plan, if you are returning from
2) All runners are expected to adhere atleast to 80% of the training plan, for proper result
are not yet ready for this plan, if you cannot do a 10km comfortably, any day.

3) The training plan factors in 10-20% of buffer. Hence there is no need to compensate/O

4) A good sleep can do wonders to the human body. For any type of endurance activity, a

5) It is recommended to reduce any kind of alcohol intake/smoking during these 16 weeks


6) Unless you have been training for a year, do not attempt any workout on empty stomac
Please ensure to eat a fruit/mild breakfast such as peanut butter/ oats etc, before the run

7) Always start a run/workout with a warmup routine & end the workout with cool Down r

8) Please refer "Video Links" for workout videos

9) It is not necessary to complete the workout immediately after the run. You can do the w

10) If you experience any kind of pain during the run/workout, stop immediately. Rest for

11) Use a foam roller regularly, in case of any tightness/soreness in muscles

12) Easy
13) If pain persists/interferes
pace refers to a pace,inat
your daily
which youroutine, please consult
can maintain a sportswith
a conversation phsyio. Do not
a fellow run
Tempo pace is the pace at which you can talk only short sentences.Tempo pace will feel
comfortably Hard

In case of any queries , please write to us at training@thechennaimarathon.com


shall respond to your email within 48 hours
an injury or have any health complications

Overdo, if you miss a workout. Move on & stick to the 16 week plan

a minimum of 5-6 hrs of sleep is recommended

routine. Please refer core workout/vidoes tab for reference

workout anytime during the day

r 2-3 days and apply ice on the paining area

t attempt any self medication

Click Home for


Main Menu
Column1

Workout
Pushup

SQUATS

PLANKS/SIDE PLANKS

BURPEES

SUPERMAN

LUNGES

CALF RAISES

AB CRUNCHES

JACK KNIFE

PELVIC/GLUTE BRIDGE

BICYCLE CRUNCHES

LEG RAISES

RUSSIAN TWIST

BIRD DOG

TRICEP DIPS

BULGARIAN SQUAT

JUMPING JACKS

HIGH KNESS

BUTT KICKS

LEG SWINGS

GROINERS
MOUNTAIN CLIMBERS
Column2

Video
https://www.youtube.com/watch?v=Pkj8LLRsoDw&index=11&list=PLL3tp4lasjfPVsInf_vHSz

https://www.youtube.com/watch?v=aclHkVaku9U&t=5s

https://www.youtube.com/watch?v=ASdvN_XEl_c&index=6&list=PLL3tp4lasjfPVsInf_vHSzc

https://www.youtube.com/watch?v=dZgVxmf6jkA&index=17&list=PLL3tp4lasjfPVsInf_vHSz

https://www.youtube.com/watch?v=cc6UVRS7PW4

https://www.youtube.com/watch?v=QOVaHwm-Q6U&index=14&list=PLL3tp4lasjfPVsInf_vHSzcM-XFvo

https://www.youtube.com/watch?v=gFjqjoNqhYU

https://www.youtube.com/watch?v=Xyd_fa5zoEU

https://www.youtube.com/watch?v=CWOZyf8kaH0

https://www.youtube.com/watch?time_continue=29&v=JPP6-rs3MvE

https://www.youtube.com/watch?v=9FGilxCbdz8

https://www.youtube.com/watch?v=JB2oyawG9KI

https://www.youtube.com/watch?v=wkD8rjkodUI

https://www.youtube.com/watch?v=wiFNA3sqjCA

https://www.youtube.com/watch?v=6kALZikXxLc

https://www.youtube.com/watch?v=2C-uNgKwPLE&t=43s

https://www.youtube.com/watch?v=UpH7rm0cYbM

https://www.youtube.com/watch?v=oDdkytliOqE

https://www.youtube.com/watch?v=D_qMNWY0tHo

https://www.youtube.com/watch?v=naW8u72lOzI

https://www.youtube.com/watch?v=zwvw6Vs5_WU
https://www.youtube.com/watch?v=nmwgirgXLYM
FvofXg5&t=0s

Click Home for Main Menu

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