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

WEEKMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAY
1Core Stability5 km raceRest or Cross Training10′ slow + 6X 1′ fast / 2′ slow + 10′ slowrest4 km Run or Cross Training8 km race
2Core Stability5 km runRest or Cross Training10′ slow + 6X 1′ fast / 2′ slow + 10′ slowrest4 km run or Cross Training9 km race
3Core Stability6 km raceRest or Cross Training10′ slow + 8X 1′ fast / 2′ slow + 10′ slowrest4 km Run or Cross Training10 km race
4Core Stability6 km runRest or Cross Training10′ slow + 8X 1′ fast / 2′ slow + 10′ slowrest4 km Run or Cross Training11 km race
5Core Stability7 km raceRest or Cross Training10′ slow + 10X 1′ fast / 2′ slow + 10′ slowrest4 km Run or Cross Training12 km race
6Core Stability7 km raceRest or Cross Training10′ slow + 10X 1′ fast / 2′ slow + 10′ slowrest4 km Run or Cross Training14 km race
7Core Stability8 km raceRest or Cross Training10′ slow + 12X 1′ fast / 2′ slow + 10′ slowrest6 km Run or Cross Training15 km race
8Core Stability8 km raceRest or Cross Training10′ slow + 12X 1′ fast / 2′ slow + 10′ slowrest6 km Run or Cross Training16 km race
9Core Stability9 km raceRest or Cross Training10′ slow + 12X 1′ fast / 1′ slow + 10′ slowrest6 km Run or Cross Training17 km race
10Core Stability10 km raceRest or Cross Training10′ slow + 12X 1′ fast / 1′ slow + 10′ slowrest6 km Run or Cross Training18 km race
11Core Stability10 km raceRest or Cross Training10′ slow + 10X 1′ fast / 1′ slow + 10′ slowrest4 km Run or Cross Training12 km race
12Core Stability7 km raceRest or Cross Training10′ slow + 6X 1′ fast / 2′ slow + 10′ slowrestrest21.097 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.

Para todos los productos de running visita Deporvillage.

Stefano Francescutti

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Table for running the half marathon
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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 woul …
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DeporVillage
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DeporVillage
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Table for running the half marathon

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