Week 1: 26 August - 1 September 2024
Welcome to the beginning of your journey - preparing your body for the challenge of tackling the world's toughest half marathon. If you're new to regular exercise, start this training program lightly, by avoiding going too hard too soon. We know the feeling... you're motivated now and you want to get results, so it's tempting to give it 100% effort. Doing this might cause an injury. Give this training program 100% commitment, but ease into it. The effort will ramp up in coming weeks.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Run 30-40 minutes at an easy pace; or
- Walk 40-50 minutes.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Run 30-40 minutes at an easy pace; or
- Brisk walk 40-50 minutes
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 50-60 minutes, easy pace; or
- Brisk long walk 60-90 minutes
- Stretch
Sunday
- Cross-training 30-45 minutes
- Stretch
Week 2: 2-8 September 2024
One week down 11 to go. If you hadn’t been training much, or even at all prior to the past 7 days it is quite normal to be experiencing a bit of minor stiffness. This could occur a little at times in coming weeks too, as we ramp up the training program. This feeling will subside over time, as a you walk or run it out.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Run 30-40 minutes, at a more solid pace than week one; or
- Walk 45-60 minutes, at a more solid pace than week one.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Run 30-40 minutes at an easy pace; or
- Brisk walk 40-50 minutes
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 60-70 minutes, easy pace; or
- Long walk 90-120 minutes
- Stretch
Sunday
- Cross-training 30-45 minutes
- Stretch
Week 3: 9-15 September 2024
You should be starting to get into a bit of a habit at this point in time and feeling better in ourselves. This is where you lock our routine into your timetable and treat it as priority! This week you should start to seek out some hills to train on.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Hill run 30-40 minutes, easy to solid pace; or
- Hill walk 45-60 minutes, easy to solid pace.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Flat run 40 minutes, easy pace; or
- Flat walk 45-60 minutes, easy pace.
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 70-85 minutes, incorporating hills; or
- Long walk 120-150 minutes, incorporating hills
- Stretch
Sunday
- Cross-training 30-45 minutes
- Stretch
Week 4: 16-22 September 2024
At this point in time it is crucial to stay on track. If you are having doubts, or are experiencing any niggles that just don’t seem to go away, get it checked out. Asking a personal trainer or a physiotherapist is helpful. If you are injury free and just lacking a bit of motivation … just do it anyway, you'll always feel better immediately after you train… guaranteed!!!
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Hill run 40 minutes, solid pace; or
- Hill walk 50-60 minutes, solid pace.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Run 40 minutes, easy pace
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 60 minutes, easy pace
- Stretch
Sunday
- Cross-training 30-45 minutes
- Stretch
Week 5: 23-29 September 2024
Now that you're starting to build a base with running and cardio conditioning, this week we will be starting to incorporate some interval training sessions (shorter more dynamic efforts, followed by recovery). This will not only add to your heart and lung capacity, it will also help improve your times. When interval training you need to have sufficient recovery between efforts (up to 2 minutes of walking or light running) to allow you to freshen up for your next effort.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Run 50 minutes, solid pace; or
- Walk 70 minutes, solid pace.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 40 minutes, with 4 x 3 minute hard efforts; or
- Hill walk 60 minutes, with 4 x 3 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 70-80 minutes, easy to solid pace; or
- Long walk 120 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 40 minutes, very easy pace; or
- Recovery walk 50-60 minutes, very easy pace
- Stretch
Week 6: 30 September - 6 October 2024
Pushing towards the half way mark of your training program! If you have been following things closely your fitness would have improved and you should be feeling good about yourself? For many your energy output has increased, which means attention needs to be paid to your energy input. Sound nutrition and hydration habits will be playing a bit part of your ultimate success. You need good fuel, so eat good food reguarly.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Interval run: 10 minutes warm-up run, then 3 x 5 minute solid hard efforts with 2 minutes recovery (between efforts); or
- Interval walk: 20 minutes warm-up, then 3 x 5 minute solid hard efforts with 2 minutes recovery (between efforts).
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 45 minutes, with 5 x 3 minute hard efforts; or
- Hill walk 60 minutes, with 5 x 3 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 80-90 minutes, easy to solid pace; or
- Long walk 150-165 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 45 minutes, very easy pace; or
- Recovery walk 60 minutes, very easy pace
- Stretch
Week 7: 7-13 October 2024
You are at the half way mark. Again I stress, if you have any niggles that don’t seem to be going away or are gradually getting worse, get them seen to by a professional! We want to get you to the start line in six weeks time!
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Interval run: 10 minutes warm-up run, then 4 x 5 minute solid hard efforts with 2 minutes recovery (between efforts); or
- Interval walk: 20 minutes warm-up, then 4 x 5 minute solid hard efforts with 2 minutes recovery (between efforts).
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 50 minutes, with 4 x 3 minute hard efforts; or
- Hill walk 60 minutes, with 5 x 3 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 90-100 minutes, easy to solid pace; or
- Long walk 150-180 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 45 minutes, very easy pace; or
- Recovery walk 60 minutes, very easy pace
- Stretch
Week 8: 14-20 October 2024
Part of the benefit of cross training between our running and walking sessions is to give the muscles a rest from the constant repetition, that can result in fatigue and injury. We don’t want that to occur in your cross training too, so don’t be afraid to keep mixing that up by choosing something completely different to what you've been doing on previous cross-training days.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Run 50 minutes, solid pace; or
- Walk 75 minutes, solid pace.
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 50 minutes, with 4 x 3 minute hard efforts; or
- Hill walk 75 minutes, with 5 x 3 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 70-90 minutes, easy to solid pace; or
- Long walk 120-150 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 40 minutes, very easy pace; or
- Recovery walk 60 minutes, very easy pace
- Stretch
Week 9: 21-27 October 2024
Last week we mentioned the importance of proper nutrition and hydration. If you are feeling fatigued, inadequacies in these areas could be the reason and sometimes you just need to rest and reload. Pay attention to the signals your body may be sending you and seek professional advice when it's needed.
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Run 60 minutes, with 5 x 5 minute hard efforts (1 minutes recoveries); or
- Walk 75 minutes, with 6 x 5 minute hard efforts (1 minutes recoveries).
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 50-60 minutes, with 8 x 3 minute hard efforts; or
- Hill walk 80-90 minutes, with 10 x 3 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 100-110 minutes, easy to solid pace; or
- Long walk 180 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 40 minutes, very easy pace; or
- Recovery walk 60 minutes, very easy pace
- Stretch
Week 10: 28 October - 3 November 2024
Congratulations! You're getting close to your goal and there's only 3 weeks until the event. If you haven’t already, reward your efforts to date with a total body massage. Your body will thank you for it!
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Interval run: 10 minutes warm-up run, then 6 x 5 minute solid hard efforts with 1 minutes recovery (between efforts); or
- Interval walk: 20 minutes warm-up, then 8 x 5 minute solid hard efforts with 1 minutes recovery (between efforts).
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 50-60 minutes, with 8 x 3-4 minute hard efforts; or
- Hill walk 80-90 minutes, with 10 x 3-4 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 110-120 minutes, easy to solid pace; or
- Long walk 180 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 45 minutes, very easy pace; or
- Recovery walk 60 minutes, very easy pace
- Stretch
Week 11: 4-10 November 2024
At this point most of the hard work is done. You have the kilometres in the legs. If you feel you are behind in your training accept you are now where you are at! It is not time to ramp it up, quite the opposite. From this week, you will taper your training - preparing your body to be fresh, before tackling the toughest half marathon ion the world!
Monday
- Rest day or 30-45 minutes of light/easy cross-training.
Tuesday
- Interval run: 10 minutes warm-up run, then 6 x 5 minute solid hard efforts with 1 minutes recovery (between efforts); or
- Interval walk: 20 minutes warm-up, then 8 x 5 minute solid hard efforts with 1 minutes recovery (between efforts).
- Stretch
Wednesday
- Cross-training 30-45 minutes
- Stretch
Thursday
- Hill run 50-60 minutes, with 8 x 3-4 minute hard efforts; or
- Hill walk 80-90 minutes, with 10 x 3-4 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Long run 110-120 minutes, easy to solid pace; or
- Long walk 180 minutes, easy to solid pace
- Stretch
Sunday
- Recovery run 90-100 minutes, very easy pace; or
- Recovery walk 120-180 minutes, very easy pace
- Stretch
Week 12: 11-17 November 2024
This is the time to have faith in what you have done in preparation so far. As we taper off you will feel the desire to do that bit more ! Save it for the day... we want to be fresh and ready to go on Sunday. Eat and sleep well... its a maintenance week. We're backing right off with quantity, however you can still train with similar intensity to
what you are used to.
Monday
- Rest day. No cross-training.
Tuesday
- Run 40 minutes, easy pace; or
- Walk 60 minutes, easy pace.
- Stretch
Wednesday
- Rest day or 30-45 minutes of light/easy cross-training.
Thursday
- Hill run 40 minutes, with 3 x 2 minute hard efforts; or
- Hill walk 60 minutes, with 2 x 2 minute hard efforts
- Stretch
Friday
- Rest day. Options: stretch, yoga or massage.
Saturday
- Rest day, or
- Run 30 minutes, very easy pace; or
- Walk 40 minutes, very easy pace
- Stretch
Sunday
- It's event day! You've done the work, so get out there and enjoy the challenge. Good luck!
