Running Programme Theme : Birmingham Half Marathon Training Tips

BIRMINGHAM HALF MARATHON RUNNING TRAINING TIPS

12 weeks to go: Monday

Tuesday
30mins easy running Wednesday

Thursday
5min easy run, (3min brisk run, 3min easy run or walk.) Repeat 3x. 5min easy run

Saturday
40mins easy run Sunday

11 weeks to go: Monday

Tuesday
35mins easy run Wednesday

Thursday
5min easy run, (4min fast run, 3min easy run/walk) Repeat 4x. 5min easy run. Friday

Saturday
45mins easy running Sunday

10 weeks to go: Monday

Tuesday
40mins easy run Wednesday

Thursday
30mins easy run Friday

Saturday
50mins easy run Sunday

9 weeks to go: Monday

Tuesday
45mins easy run Wednesday

Thursday
30mins easy run Friday

Saturday
55mins easy run Sunday

8 weeks to go: Monday

Tuesday
40mins easy running Wednesday

Thursday
5min easy run (2min fast run, 2min easy run) Repeat 6x. 5min easy run Friday

Saturday
65mins easy running Sunday

7 weeks to go: Monday
Tuesday
40mins easy running Wednesday

Thursday
5min easy run. 20min ‘tempo’ run (quicker than normal – but not really hard), 5 min

easy run. Friday
Saturday

75mins easy running Sunday

6 weeks to go: Monday
Tuesday

45mins easy running Wednesday

Thursday
5min easy run (6min tempo run, 3min easy run) Repeat 4x. 5min easy run.

Friday
Saturday
1 hour 30 mins easy running. (walk every 30mins if you need to) Sunday

5 weeks to go: A lighter week or race week. Monday
Tuesday

30mins easy running Wednesday

Thursday
30mins easy running Friday

Saturday
Race a 10k this weekend or do a 30mins tempo run. Sunday

4 weeks to go: Monday
Tuesday
45mins easy Wednesday

Thursday
10mins easy (3 min steady, 1min faster, 2min jog) x 4. 10mins easy Friday

Saturday
1 hour 50mins easy running, (take walk break if you need too.) Sunday

3 weeks to go: Monday

Tuesday
50mins easy running Wednesday

Thursday
10min easy run, (2min fast run, 2min very easy run) Repeat 8x. 10min easy run. Friday

Saturday
90mins easy running Sunday
2 weeks to go: A lighter training load Monday

Tuesday
20mins easy Wednesday

Thursday
10mins easy running, 25mins at your half marathon pace. 10mins easy running Friday

Saturday
50mins easy running Sunday
1 week to go: An easy run week to put the energy back into your body. Monday 30mins easy run

Tuesday
Rest Wednesday 20mins easy run

Thursday
Rest Friday 10mins easy run

Saturday
Rest Sunday Race day- Good luck.