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Download and print your running program

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

Program structure

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

Choosing your running program

Use the table below to help you select your running program. If you're in the middle of two programs you may need to slightly adjust your training distances to an average of the programs. If your goal is a higher level of performance then choosing the harder program is recommended, if finishing rather then time is your desire then go with the easier program

Below are your running programs. The images are interactive, with click through links to the orange assessments as well as each of the strength training exercises

half burpee side bridge leg abductions kneeling rollaways lunge burpees swiss ball single leg hip raise 2.4km run test half burpee 400m fitness test400m fitness testsupermansjumpssquatslungessingle leg hip raiselungessquatshamstring curlssingle leg hip raisehamstring curlssit upssquatslungesside bridgeswiss ball sit upsstep upsreverse crunchreverse crunchreverse crunchleg enduroside bridgesit upsreverse crunchside bridgelungessquatssit ups personal training sydney body weight squats hamstring curls sit ups bridge single leg hip raises leg abductions lunges lunges lunges lunges lunges squats squats squats squats squats hamstring curls hamstring curls hamsting curls squats reverse crunch reverse crunch reverse crunch reverse crunch side bridge side bridge side bridge side bridge single leg bridge supermans supermans sit ups sit ups sit ups swiss ball sit ups swiss ball sit ups kneeling rollaways kneeling rollaways single leg hip raise single leg hip raise step ups step ups step ups 2.4km run test 2.4km run test leg enduro leg enduro 400m fitness test 400m fitness test Bridge standing lateral leg raises standing lateral leg raise standing lateral leg raises lateral leg raises jumps

personal training eastern suburbs squats squats squats squats squats squats swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls hamstring curls single leg hip raises reverse crunch side bridge leg abductions side bridge leg abductions lunges lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch reverse crunch half burpee half burpees half burpees supermans side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises hip raises hip raises bridge supermans single leg hamstring curls step ups jumps lunge burpees 2.4km run test side bridge side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch swiss ball sit ups swiss ball hip raises side bridge leg abductions

personal training eastern suburbs squats squats squats squats squats squats swiss ball sit ups swiss ball sit ups swiss ball sit ups hamstring curls hamstring curls single leg hip raises squats hamstring curls single leg hamstring curl reverse crunch side bridge leg abductions side bridge leg abductions lunges lunges lunges lunges single leg bridge sit ups sit ups sit ups swiss ball sit ups reverse crunch reverse crunch reverse crunch half burpee half burpees half burpees side bridge reverse crunch jumping lunges jacknifes swiss ball hip raises swiss ball hip raises hip raises hip raises single leg hamstring curls step ups jumps lunge burpees 2.4km run test kneeling rollaways side bridge side bridge leg abductions 2.4km run test 400m fitness test 400m fitness test leg enduro leg enduro squats 400m fitness test jumping lunges swiss ball hip raises lunge burpee jacknifes single leg hamstring curl side bridge reverse crunch swiss ball sit ups swiss ball hip raises side bridge leg abductions single leg hip raise lunges bridge standing rollaways kneeling rollaways supermans hamstring curls lunges swiss ball hip raises kneeling rollaways swiss ball sit ups

Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 
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