YOU-CAN-RUN the Reggae Half Marathon
 

Training Program For Beginners

 

Week  Week of Mon Tues Wed Thur Fri Sat Sun Total mls
20 Jul 20 - Jul 26 cross-train 2 mls  rest 2 mls  2 easy 3 mls rest 9
19 Jul 27 - Aug 2 cross-train 2 mls  rest 2 mls  2 easy 3 mls  rest 9
18 Jul 3 - Aug 9 cross-train 2 mls  rest 2 mls  2 easy 4 mls  rest 10
17 Aug 10 - Aug 16 cross-train 3 mls.  rest 3 mls. 2 easy 4 mls rest 12
16 Aug 17 - Aug 23 cross-train 3 mls.  rest 3 mls. 2 easy 5 mls.  rest 13
15 Aug 24- Aug 30 cross-train 3 mls  rest 3 mls. 2 easy 6 mls.  rest 14
14 Aug 31 - Sept 6 cross-train 3 mls/H rest 3 mls. 2 easy 7 mls.  rest 15
13 Sept 7 - Sept 13 cross-train 3 mls/H  rest 3 mls.  2 easy 8 mls.  rest 16
12 Sept 14 - Sept 20 cross-train 3 mls/H rest 4 mls.  3 easy 6 mls.  rest 16
11 Sept 21 - Sept 27 cross-train 3 mls/H rest 4 mls.  3 easy 9 mls  rest 19
10 Sept 28 - Oct 4 cross-train 3 mls/H rest 4 mls.  3 easy 6 mls.  rest 16
9 Oct 5 - Oct 11 cross-train 3 mls/H rest 4 mls.  3 easy 10 mls.  rest 20
8 Oct 12 - Oct 18 cross-train 4 mls/S rest 4 mls.  3 easy 6 mls.  rest 17
7 Oct 19 - Oct 25 cross-train 4 mls/S rest 5 mls.  3 easy 11 mls.  rest 23
6 Oct 26 - Nov 1 cross-train 4 mls/S rest 5 mls.  3 easy 6 mls.  rest 18
5 Nov 2 - Nov 8 cross-train 4 mls/S rest 5 mls.  2 easy 12 mls.  rest 23
4 Nov 9 - Nov 15 cross-train 4 mls/S rest 5 mls.  3 easy 6 mls.  rest 18
3 Nov 16- Nov 22 cross-train 4 mls/S rest 5 mls.  2 easy 13 mls.  rest 24
2 Nov 23 - Nov 29 cross-train 3 easy rest 3 easy rest 6 mls.  rest 12
1 Nov 30 -Dec 6 2 easy rest 2 easy rest 4 easy Half Marathon rest
This training program is provided as a guideline and should be used with discretion based upon your current physical health & condition. Please see accompanying notes.

 

 

Marathon Training Program - Beginner


Assumes   3 months running experience with a base of 15 miles per week

 

Base Building Week 5 -18
Sharpening Week 3 - 4
Tapering Week 1 - 2

Week  Sat - Week Ending Date Sun Mon Tues Weds Thurs Fri Sat Total Miles
18 09/08/2008 Rest 2 4 2 4 Rest 6 18
or X-train
17 16/08/2008 Rest 2 4 2 4 Rest 7 21
or X-train
16 23/08/2008 Rest 2 5 2 4 Rest 8 21
or X-train
15 30/08/2008 Rest 2 5 2 5 Rest 9 23
or X-train
14 06/09/2008 Rest 3 5 3 5 Rest 10 26
or X-train
13 13/09/2008 Rest 3 6 3 5 Rest 11 28
or X-train
12 20/09/2008 Rest 3 6 3 6 Rest 12 30
or X-train
11 27/09/2008 Rest 3 6 3 6 Rest 13 31
or X-train
10 04/10/2008 Rest 3 6 3 6 Rest 14 32
or X-train
9 11/10/2008 Rest 4 6 4 6 Rest 12 32
or X-train
8 18/10/2008 Rest 4 7 4 7 Rest 16 38
or X-train
7 25/10/2008 Rest 4 8 4 8 Rest 12 36
or X-train
6 01/11/2008 Rest 4 8 4 8 Rest 18 42
or X-train
5 08/11/2008 Rest 4 8 4 8 Rest 12 36
or X-train
4 15/11/2008 Rest 4 8 4 8 Rest 20 44
or X-train
3 22/11/2008 Rest 4 4P 4 8 Rest 14 34
or X-train
2 29/11/2008 Rest 4 4P 4 6 Rest 8 26
or X-train
1 06/12/2008 Rest 4 2 2+ 2+ Rest Race 36.2
or X-train

 

P = Pace Runs consist of:
1 mile wamup
4 intervals of 100M run and 100M walk
4 intervals of 200M run 200M jog
A Pace run of 1.5 miles at marathon goal pace
1 Mile cooldown