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Category Archives: Half Marathon Training
Half Marathon Race Results
On October 10 2010, I completed my first ever half marathon (part of the Melbourne Marathon). My target was to make it under two hours but crossed the line at 2:02*. I was hurting pretty bad at the end and couldn’t get that extra boost at the end. However, running into the MCG with my family in the stands is something I won’t forget. Continue reading
Half Marathon Training: 21.1 km in 2:01:00
For my mental purposes, I wanted to know that I could actually run a Half Marathon distance. So I decided to do it 11 days before the actual race. I completed it in 2 hours and 1 minute. My goal in the race is to beat 2 hours, so I think I have a good shot at it!
I used my new Android HTC Legend with the “My Tracks” app. It works very well and easy to use. Continue reading
Half Marathon Training Back On Track
Unfortunately, my decision to run for something else has meant my training has suffered as a result. I am now back into it and will provide weekly instead of daily commentary on my progress. Continue reading
Half Marathon Training Day #19: 6.4km Run
Due to time limits, I could only do a 6.4km run today (instead of 8km). I tried to push the pace to compensate (10.9 km/hr vs 10.2km/hr). Spotted three on my kangaroo friends along the way.
My track:
20100717_161725
Session:
6.43km in 34 min.
Results:
Average Heart Rate: 164
Max Heart Rate: 197
Calories Burned: 615
Continue reading
Half Marathon Training Day #18: Rest Day
Hallelujah!
Half Marathon Training Day #17: Gallagher’s Hill Run [Infographic]
Today I met my old nemesis: Gallagher’s Hill Run. I had done this a half dozen times over the years. It is a hilly course, dominated by a huge, steep hill about 2.5 km into the run. I still have not completely conquered that hill!
To show the hills in this course, I used my GPS-enabled BlackBerry to track my progress, which not only records my position, but my altitude as well. So I played around with the output KML file and loaded it into Google Earth:
The hill in the foreground is the killer. I also observed that the GPS accuracy was lower than my other runs. Might be due to my new armband I am using to hold my BlackBerry.
Session:
Gallgher’s Hill Run: 6km in 34:50 minutes
With an extra 2km: 8km in 47 minutes
Results:
Average Heart Rate: 161
Max Heart Rate: 180
Calories Burned: 827
Struggled early, but got through it. Post workout endorphins were great. Continue reading
Posted in Half Marathon Training
Tagged altitude, blackberry, gallaghers, google earth, half marathon, hills, kml, training
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My Half Marathon Training Program
I have finally been able to find a link to my Half Marathon Program online. Thanks to Brian Schepisi and the team at Sporting Spirit for putting this together.
Note: As part of the program, each Monday will consist of strength work except for week 16 (a rest day). Each Wednesday will consist of a cross training session except for week 16 (a rest day) and each Friday will be a rest day except for week 16 when you will do an easy 3K.
The intermediate program can be downloaded below as either a PDF document or a Word document.
Intermediate program as a PDF
Intermediate program as a Word document
PROGRAM KEY
WARM UP & COOL DOWN – Warm up with easy running for 10 to 15 minutes, plus dynamic range of motion stretches and five x 60 to 80-metre run throughs. To improve technique, add running drills such as butt kicks, high knees and side strides. Cool down with easy running for 10 minutes. Then stretch!
REST DAYS – Ideally, on rest days you should not exercise at all. But it’s okay to cross-train with no-impact activity like stretching, yoga or swimming.
EASY – Run at a comfortable pace or cross-train with a sustained aerobic effort on a bicycle or an elliptical trainer.
HILLS – Run the mileage for the day on a hilly course.
HILL REPEATS – Starting with a three to four kilometre tempo run (5-10 seconds p/K slower than 10K pace) followed by five to six hill repeats run at a strong pace (not sprinting) with an easy jog back down. Jog easy for a few minutes in between the tempo run and hill repeats.
FARTLEK – The Swedish term ‘speed play’ means to change your pace regularly throughout your run. The pace of the surges can be 5 or 10K race pace.
TEMPO – Run steady and strong slightly slower than your 10K race pace.
LONG RUN – Easy to medium effort or 50-70 per cent of maximum heart-rate.
HMP – Half marathon goal pace.
I will be cutting out week 4 and 8 to squash the 16 week program into 14 weeks. Continue reading
