Table for running the half marathon
Here is the table for running a half marathon. After running our first 5km and pushing ourselves to 10km, we will try to make the final leap in quality and go where we would never have thought we would go until a few weeks ago.
The table is very simple, and is dedicated to those whose main goal is to complete their first half marathon but without a time goal. Let’s check out the instructions for use!
1. Training chart
| WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| 1 | Core Stability | 5 km race | Rest or Cross Training | 10′ slow + 6X 1′ fast / 2′ slow + 10′ slow | rest | 4 km Run or Cross Training | 8 km race |
| 2 | Core Stability | 5 km run | Rest or Cross Training | 10′ slow + 6X 1′ fast / 2′ slow + 10′ slow | rest | 4 km run or Cross Training | 9 km race |
| 3 | Core Stability | 6 km race | Rest or Cross Training | 10′ slow + 8X 1′ fast / 2′ slow + 10′ slow | rest | 4 km Run or Cross Training | 10 km race |
| 4 | Core Stability | 6 km run | Rest or Cross Training | 10′ slow + 8X 1′ fast / 2′ slow + 10′ slow | rest | 4 km Run or Cross Training | 11 km race |
| 5 | Core Stability | 7 km race | Rest or Cross Training | 10′ slow + 10X 1′ fast / 2′ slow + 10′ slow | rest | 4 km Run or Cross Training | 12 km race |
| 6 | Core Stability | 7 km race | Rest or Cross Training | 10′ slow + 10X 1′ fast / 2′ slow + 10′ slow | rest | 4 km Run or Cross Training | 14 km race |
| 7 | Core Stability | 8 km race | Rest or Cross Training | 10′ slow + 12X 1′ fast / 2′ slow + 10′ slow | rest | 6 km Run or Cross Training | 15 km race |
| 8 | Core Stability | 8 km race | Rest or Cross Training | 10′ slow + 12X 1′ fast / 2′ slow + 10′ slow | rest | 6 km Run or Cross Training | 16 km race |
| 9 | Core Stability | 9 km race | Rest or Cross Training | 10′ slow + 12X 1′ fast / 1′ slow + 10′ slow | rest | 6 km Run or Cross Training | 17 km race |
| 10 | Core Stability | 10 km race | Rest or Cross Training | 10′ slow + 12X 1′ fast / 1′ slow + 10′ slow | rest | 6 km Run or Cross Training | 18 km race |
| 11 | Core Stability | 10 km race | Rest or Cross Training | 10′ slow + 10X 1′ fast / 1′ slow + 10′ slow | rest | 4 km Run or Cross Training | 12 km race |
| 12 | Core Stability | 7 km race | Rest or Cross Training | 10′ slow + 6X 1′ fast / 2′ slow + 10′ slow | rest | rest | 21.097 Km |
2. Instructions for use
- This programme expects you to be able to run 8 km with ease at first.
- The rhythm. This is a beginner’s table, so the rhythm is difficult to establish beforehand. The advice is to use a heart rate monitor and run at 60% to 70% of your maximum heart rate during regular training. Thursday reps should obviously be done at a pace of 90% or more.
- Walking. If you feel tired during a workout, walk: it’s not dishonourable, on the contrary.
- Core stability. Monday is the day dedicated to exercises for all the parts of the body that are less stressed by the race, but that are very important. Here you can find different types.
- Cross Training. To train for running, you don’t just have to run. By cross training we mean any preparatory sporting activity: cycling, hiking, swimming, etc.
- Rest. If you feel tired, rest. If necessary, you can also repeat a week for two consecutive times… it will take one more week, but what’s the problem?
- Too much training. This is a program based on 4 runs per week. If there are too many, due to various commitments, eliminate Saturday’s training session.
- Fun. Remember that it should always be fun, no matter what you do.
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Stefano Francescutti
