Half Marathon training programs
Welcome to our half marathon training programs. The half marathon distance covers 21.1km, an elite runner produces times of under 70 minutes with the world record being at 58:23 for men and 65:12 for women. The average time for most non competitive races is usually at or just under the 2hr mark. The half marathon distance is a manageable challenge for the intermediate to advanced runner. The running distances required for both training and the race can be achieved without large increases in injury risk. The included intermediate and advanced half marathon training programs are 10 weeks in length. The beginners program (those currently able to run less then 4km without stopping) have a longer program of 16 weeks.
The half marathon distance requires some knowledge of a nutritional and hydration strategy to ensure optimal performance is reached. Peak running fitness is still important over this distance but running economy and the amount of miles in the legs become increasingly important as the distance of the event increases. For this reason the distances covered in the half marathon programs is greater then that seen in a 10km program
The program contains a strength training session focussing on the legs and core, along with an interval training session, a long run and 1-2 medium length runs every week. The intermediate program isn't extensive in the distance covered and whilst the miles increase in the advanced program. The distances are designed to help you complete the race injury free and running a good time. Elite runners will need to increase the number of medium runs per week
Interval session warm ups
The interval session warm up helps to improve running technique and strength whilst increasing blood flow to the working muscles
Strength session warm ups
The strength session warm up works on improving the range of motion and strength in key areas where runners may be lacking