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.