Training plans
This section contains a collection of 12 week plans that are intended to get you ready for competing in the half marathon.
The section is split into four sub-sections:
- Get You Started Plan - the starting point for your training plans
- Beginners Get You Round Plan - You need to be able to jog for 20 minutes without stopping to start this
- Sports Persons Plan - For regular sports persons who can run/jog for 35 minutes before starting the plan
- Regular Runners Plan - You need to be able to run for an hour or 8 miles easily before starting this plan
You should always warm up properly before each session. Make sure your safe and don’t forget to warm down.
Throughout the training plans the following symbols are used:
W = Walk, J = Jog, R = Run , Rec = Recovery
Numbers = duration in minutes
Training plan Do's and Don'ts
Do’s
Warm up before starting and make sure you stretch properly
Wear appropriate training kit and keep it clean and in good order
Keep more than one pair of trainers on the go at a time
Keep a record of your training and diet
Get professional advice if you feel you may be injured
Run with others as often as you can, it makes training easier
Get support from your family, they will not see much of you for 3 months!
Check with your Doctor before you start the programme if you are either
overweight or have been unwell.
Don't
Bolt out of the door and sprint down the road
Wear old worn out shoes - this will cause injury!
Run only on roads, get on the grass when you can
Eat too much fatty food or drink a lot of alcohol, especially the night before the race!
Train if you are ill or injured, it will only make things worse
Run straight after a meal - unless you enjoy indigestion!
Run if conditions are very dangerous , that is, ice or snow
Check list for Race Day
Tracksuit
Hat and Gloves
Sweatshirt
Vest or T-shirt with your race number pinned on the front
Vaseline
Shorts
Money for phone
Socks
Race Shoes
Timing Chip
Directions to the start
Dry socks for after race
Towel
Kitbag with baggage label on
Food
Plasters
Content kindly written by Ian Ladbrooke.