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EXPERIENCED HALF MARATHON

The experienced half marathon training plan is prepared by veteran marathon runner Neil Cusack (previous winner of Boston Marathon and Dublin City Marathon) this 9 week training programme covers 50 – 60 miles per week and is aimed at runners who have a very strong level of fitness and have already completed several half marathons. As part of this training session it is recommended that you pick out a 5km or 10km race during this 9 week period and ease down slightly in the training for two days before the race. The Race will replace a Fartlek session that week.

This training plan incorporates one Fartlek session per week. Fartlek is a Sweedish type of speed work. In this plan the total distance of the Fartlek sessions is 8 miles. If you can do the session on grass all the better.
Start off the first mile and a half warming up with easy running and then do 2 1/2 mins (3/4 speed), 2 1/2 min jogging, 3 mins 3/4 speed, 3 mins jogging, 3 1/2 mins (3/4 speed) 3 1/2 mins jogging. Then work back down the scale again finishing with 1 1/2 mile warm down.

Hey! I am first heading line feel free to change me

We recommend that you consult with your GP if you have any health concerns before starting any training plan.

Week Sun Mon Tues Wed Thurs Fri Sat Total
Week 1 8 miles 6 miles 8 miles 6 miles easy 8 miles Fartlek Rest 11 miles 47
Week 2 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 3 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 4 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 5 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 6 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 7 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 8 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
Week 9 5 miles easy 7 miles 9 miles 6 miles easy 8 miles Fartlek Rest 11 miles 46
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