Training Schedules

HALF MARATHON BEGINNER TRAINING PROGRAM

10 Week Training Programme (download as PDF)

Exercise is the best way to improve your health and fitness. However we encourage you to contact your Doctor for a check up if you feel you need to do so to be sure you are able to exercise. Here are some training tips to apply from day 1:

Stretching/Warm Up: Stretching is essential before and after exercise. For some simple stretches you can do visit the ACC website acc.co.nz.

Warm Down: It is just as important to warm down following your workout by walking or jogging for 5-10mins at a light pace, and following the stretches on the ACC website acc.co.nz

Training Days: Spread your training days throughout the week (i.e. day on, day off) until you are comfortable training 2-3 days in a row.

Training Times: Try to train at the same time everyday, this will give your training more structure and you’ll be less likely to skip a session.

Partner Training: A great way to motivate yourself is by training with a partner. This could be a family member, a friend, or a work colleague. Whoever it may be, you will both benefit from one another’s enthusiasm

Lamppost Theory: Lampposts are a great way for you to increase the amount of running you are doing at an achievable rate. To begin with you can simply run from one lamppost to the next, and then walk for two. By the end of the programme you will be able to run for many lampposts and only walk for one!

Training Diary: A great way to keep track of your training and progress is to write everything that you do down in a diary. This way you can compare what you actually did to what you were supposed to do. Give each session a mark out of 10 as to how effective you felt the session was.

 

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Rest

Jogging

25 min

Fast Walk

20 min

Jogging

25 min

Rest

Jog & Walk

60 min
Jog 25, fast walk 20, Jog 15

Jogging

20 min

Week 2

Rest

Jogging

30 min

Fast Walk

25 min

Jogging

30 min

Rest

Jog/Walk/
Run


65 min
Jog 25, fast walk 20, run 20

Jogging

25 min

Week 3

Rest

Jogging

35 min

Jog & Walk

30 min
10 min jog, 10 min fast walk, 10 min jog

Jogging

35 min

Rest

Jog/Walk/
Run


70 min
Jog 25, fast walk 20, Run 25

Jogging

30 min

Week 4

Rest

Jogging

35 min

Jog & Walk

35 min
10 min jog, 10 min fast walk, 15 min jog

Jogging

45 min

Rest

Jog/Walk/
Run


75 min
Jog 30min, fast walk 15 min, Run 30 min

Jogging

35 min

Week 5

Rest

Jogging

25 min

Jogging

50 min

Jogging

25 min

Rest

Jog/Walk/
Run


80 min
Jog 35 min, Fast Walk 10 min, Run 35 min

Jogging

35 min

Week 6

Jogging

25 min

Jogging

25 min

Run

50 min

Jogging

25 min

Rest

Jog/Walk/ Run

90 min
Jog 35 min, Fast Walk 10 min, Run 45 min

Jogging

35 min

Week 7

Rest

Jogging

25 min

Jog & Run

50 min
Run at least 20 min at race pace

Jogging

25 min

Jogging

35 Min

Jog & Run

100 min
Run at least 20 min at race pace

Jogging

35 min

Week 8

Run

40 min Include a couple of short sprints

Jogging

35 min

Rest

Jogging

35 min

Run

30 min Include a couple of short sprints

Steady Run

35 min

Jogging

50 min
Run at least 20 min at race pace

Week 9

Jogging

35 min

Jogging

40 min

Rest

Rest

Jogging

35 min

Jogging

60 min
Run at least 20 min at race pace

Jogging

35 min

Week 10

Rest

Jogging

35 min

Rest

Jogging

15 min

Jogging

15 min

Rest

RACE DAY