Leighton Fun Runners

LEIGHTON FUN RUNNERS

HALF MARATHON GUIDE Last Updated: 06th May 2003

The half marathon

This event is often the longest run that many people will tackle. It is a distance that anyone can go for as it does not include the dreaded "wall" of its full cousin. With a little respect and the right training, you an achieve a result that fills you with pride. There is a very friendly atmosphere on half marathons as most people can not sprint it and hence take a steady approach.

12 week Schedule

Week	Effort	Normal	Faster	Weekend	Optional
Week 1	8 x 50s hills	5m	4.5m	8.5 m steady	4m easy
Week 2	6 x 400mt	5m	5m	8.5m easy	4m easy
Week 3	10 x 50s hills	5m	4m	5K race	3m easy
Week 4	8 x 400mt	5m	4.5m	10m steady	4m easy
Week 5	12 x 50s hills	5m	5m	10m easy	4m easy
Week 6	6 x 400mt	4m easy	4m	10K race	4m easy
Week 7	4 x 800mt	6m easy	4m	12m easy	5m easy
Week 8	3 x 1600mt	6m easy	6m	12m slow	4m easy
Week 9	5 x 800mt	6m easy	4.5m	10M race	4m easy
Week 10	4 x 1600mt	6m easy	6m	14m slow	4m
Week 11	6 x 800mt	6m easy	6m	12m slow	5m
Week12	6 x 400mt	rest	2m	Race	none

Distances are in miles, except for the effort sprints which are in metres. For the "effort" sessions, have a 1 mile warm-up and 1 mile cool down; also, between each effort (hill or sprint) insert an equal length jog recovery. For "faster" sessions, work towards your target race pace from week 4 to week 10. The Effort and Weekend runs are the most important, but if you miss one, DO NOT try doing two in a week. As the schedule asks for 4 runs per week, make sure you rest after the effort and weekend days. It is also important to rest for at least 2 days before the race.

On race day, let everyone sprint away and settle into your anticipated pace after half a mile. Remember to take on board water or isotonic drink as you will slow down otherwise. Have a great run.
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