HM training programme: beginner

Weeks Phase Miles Mon Tue Wed Thu Fri Sat Sun
Base Base 20 5 easy 3 thresh 4 easy 8 slow
12 Base E 15 4 easy 3 fartlek 3 easy 5 slow
11 Strength 20 2 hills 4 easy 3 thresh 5 easy 6 slow
10 Strength 22 3 hills 4 easy 3 fartlek 4 easy 8 slow
9 Strength 24 3 hills 4 easy 3 thresh 1 strides 13 (race)
8 Strength E 16 2 hills 2 easy 4 fartlek 2 easy 6 slow
7 Speed 25 3 thresh 4 easy 3 interval 3 easy 12 slow
6 Speed 23 4 fartlek 4 easy 4 interval 3 easy 8 slow
5 Speed 25 3 thresh 4 easy 3 interval 3 easy 12 slow
4 Speed E 18 3 fartlek 4 easy 2 interval 3 easy 6 slow
3 Peak 26 3 fartlek 4 easy 4 interval 3 easy 12 slow
2 Peak 20 4 fartlek 4 easy 1 interval 3 easy 8 slow
1 Race 20 3 strides 2 easy 2 easy 13 race
Sample interval sessions:
Wk 7 3 sets of 4 x 400m at 800m pace; 150 secs recovery; 1 lap jog between sets
Wk 6 2 sets of 3 x 1000m at 3km pace; 120 secs recovery; 1 lap jog between sets
Wk 5 400m, 600m, 800m, 1200m, 1600m,  1200m, 800m, 600m, 400m (+5 secs/lap as +distance); 60 secs rec (90 after 4/5/6)
Wk 4 6 x 600m at 1500m pace; 120 secs recovery
Wk 3 4 x 1600m at 5km pace; 90 secs recovery.
Wk 2 10 x 200m at 400m pace; 180 secs recovery

One Response to HM training programme: beginner

  • Andrew Chuter:

    In this HM training programme beginner, it says in week 9: ’13 (race)’. Doesn’t that mean I should do a half marathon at race pace? Isn’t that a bit early for a programme which is for a half marathon beginner? or should I do it at easy pace?

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