Results Ealing Half Marathon 2018 Gen Cat Age Pos …...Results Ealing Half Marathon 2018
Half Marathon Training guide for Beginners
Transcript of Half Marathon Training guide for Beginners
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7/30/2019 Half Marathon Training guide for Beginners
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Types of Training:
Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops
your cardiovascular system, enhances your running economy and can even protect your leg muscles against
soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to
Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year
Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will
increase your aerobic resistance and also assist you when surging in the race. There are two types of interval
training in this program:
Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable
while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh
after this workout.
Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing
it. You should feel tired but not exhausted after this workout.
Strength Training: You should follow a strength training program at least once a week. This program should
contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more
information
Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running
with other disciplines such as cycling or swimming. Try these activities on your low mileage runs.
Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles
need to be warm before we stretch, a reason why you might want to run a couple of minutes before stretching.
See our Stretching Guide for more information
This program is best suited or those individuals who are currently running at least
3-4 times a week (6-8 km per run) and can easily run 8 km without trouble.
Weve included great motivational and training tips as well as some recipes to give your
body the energy it needs to train hard. This training program will take you rom May right
through to race day in August!
Beginner Training Pace Guide RPE ChartIntensity Index Description
Sprint Pace
8-9 in the rate o perceived exertion (RPE) scale. Your Heart rateshould reach 90/100% o your max HR. You should run at ullspeed as long as it eels sae on joints and lower extremities.Make sure your strike remains relaxed and smooth
Fast Pace7 in RPE. Faster than your marathon pace but it should eelin the border line between comortable and not so comortable.
Marathon Pace
6-7 in the perceived exertion scale. This is the pace you plan torun in the marathon. To calculate your marathon pace divide
42.195 by your goal time. E.g. i your target time is 2.5 hours,your average speed should be approx 17km/hr
Easy orEndurance Pace
4-5 in the RPE and talk test. Slower than your marathon pace.Will make up the majority o your training mileage.
Rate o Perceived Exertion
10Max Eort ActivityFeels almost impossible to keep goingcompletely out o breath, unable to talk
9Very Hard ActivityVery dicult to maintain exercise intensityCan barely breathe and speak a single word
7-8Vigorous ActivityOn the verge o becoming uncomortableShort o breath, can speak a sentence
4-6Moderate ActivityFeels like you can exercise or hours
Breathing heavily, can hold short conversation
2-3Light ActivityFeels like you can maintain or hoursEasy to breathe and carry a conversation
1Very Light ActivityAnything other than sleeping, watching TV,riding in a car, etc.
Half Marathon Training Information
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k RunSub maximal
Interval Training25 min
3K Run 3k run 4k Run 7K Long Run
Easy PaceMarathon Pace/
Fast PaceEasy Pace Very Easy Pace Rest Marathon Pace Easy Pace
Training TipPlan your training now! This will guarantee your success. Marathon training works best i
you start easy and build gradually so this is the right time to establish a goal and stick to it!
Week 1
TrainingSub-maximal Interval Training:
Warm up or 8-10min. Increase speed and take your run to
a ast pace run or about 10min. Slow down and cool down
or the remaining 5-8 minutes.
This is a good day to spend at the gym since you can get
into the strength training program right ater you nish
running (check strength training or runners)
Jetts Fitness Indoor Training Tip
3km Treadmill speed 8 incline 1
Motivational Tip
Obstacles are what you see when you take your
eyes o the goal - Anonymous
Goal
Establisharegularroutine
Defineyourmarathonpace
Focusontechniquewhenrunninghills
Recipe
Apple and Cinnamon Sundaes
(Serves 4)
Preparation time: 10 mins
Ingredients:
3 apples, chopped
2 tbsp lemon juice
1/3 cup raisins
8 ginger biscuits, crushed
1/3 cup walnuts, chopped & toasted
2 cups low-at thick vanilla yoghurt
1/4 tsp ground cinnamon
Sliced apple, to decorate
Method :
Combine apple, lemon juice and raisins in a small bowl. Divide hal
the apple mixture among our glasses. Layer with hal the combinedbiscuits and walnuts, and hal the combined yoghurt and cinnamon.
Repeat layering. Decorate with sliced apple.
Tip:
For a breakast version o this sundae, substitute a cup o muesli or
the biscuits and walnuts.
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k RunSub maximal
Interval Training
25min
3K Run Hill Training x 1 5K Run 8k Long Run
Easy PaceMarathon pace/
Fast paceEasy Pace Easy Pace Rest Easy Pace Easy Pace
Training TipOne mistake you want to avoid is running your long runs too ast. Try to do these runs always slower than marathon pace or close
to marathon pace never aster. I you run these aster than you should you are actually putting too much stress on joints and
muscles remember this is not the only day you are training.
Week 2
TrainingSub-maximal Interval Training:
Warm up or 8-10min. Increase speed and take your run to a
ast pace run or about 13min. Slow down and cool down or theremaining 5-8 minutes.
Hill Training:
Warm up or 2-3k, nd a hill that is 200-400m long. Run up atast
pace (check how to run hills) and then jog back down. Cooldown
or a couple o minutes and repeat two times. Cool down by
running a couple o Km at easy pace
Motivational TipI you want to win something, run 100 meters. I
you want to experience something, run a marathon. -
Emil Zatopek
Goal Establisharegularroutine
Defineyourmarathonpace
Focusontechniquewhenrunninghills
RecipeApricot and Honey Muesli Bars
Ingredients:
125g butter
1/2 cup honey
1/3 cup peanut butter
1/2 cup sugar
3 cups rice bubbles
1 cup toasted muesli
1/2 cup dried apricots, chopped
1/2 cup coconut
1/4 cup toasted sesame seeds
1/4 cup slivered almonds
1/4 cup sunlower seeds
Method :
Combine the rst our ingredients in a medium saucepan. Bring
them to the boil and simmer or our minutes over a low heat. In
a separate bowl, combine the rest o the ingredients. Pour the
hot liquid into the bowl and mix to combine. Turn into a slice tin
that you have lined with baking paper. Press the mixture down to
compact it.
Chill or at least one hour then cut into squares or ngers.
Jetts Fitness Indoor Training Tip40 min Bike level 5 rpm 65+ / 2km Treadmill speed 8 incline 1
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k RunMaximal Interval
Training x 2
4K run 4k Hilly Course 5K Run 9k long run
Easy PaceFast Pace/Sprint Pace
Easy Pace Easy Pace Rest Marathon PaceEasy Pace
Very Easy run
Training TipBeore charging a hill, do a shoulders check. Are they creeping up to your ears? I so, roll them both orward then backward to
relieve tension and keep them low and relaxed..
Week 3
TrainingMaximal Interval Training:
Warm up or approximately 10 min. Run 200m at sprint pace
thenwalk or jog or 2-5 min in between runs. Repeat x 3 times
Hill Training:
See our how to run hills guide and make sure you keep proper
technique when running up/down hill.
Start your run at endurance pace then increase speed to meet
your marathon pace and try to keep it through hills slow down your
pace when running on fat
Motivational TipRun the frst part o a marathon with your head, the
middle part with your personality, and the last part
with your heart. - Mike Fanelli
GoalIncreaseintensityanddistance
Defineyourmarathonpace
RecipeAsparagus and Sweet Onion Frittata(serves 4)
Preparation Time: 10 minutes
Ingredients:
1 new season white onion
1/4 cup olive oil
1 tbsp crushed garlic
8 at asparagus spears (enough to give one
generous cup o inely sliced spears)
Salt and pepper
8 big eggs
Method :
1 cup nely grated parmesan cheese Heat olive oil in pan.
Chop the onion nely and add to the pan with the olive oil.
When the onion has started to soten, add the garlic and the
sliced asparagus. Continue to cook until the asparagus is
tender - about our minutes. Lightly beat the eggs and sprinkle
with salt and pepper. Add three quarters o the cheese to
the eggs and pour this mixture over the vegetables. Move
the mixture around allowing the liquid egg to replace the set
mixture. When you have lots o thick mixture, stop stirring and
allow it to set. Scatter the rest o the cheese over the top o the
rittata and brown the top under a grill or cover with a lid and
let it set or a ew minutes.
Jetts Fitness Indoor Training Tip4 km Treadmill speed 9 incline 1
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k Run Hill Training x 2 5K Run 4K Interval Run 7k Run 10k long run
Easy PaceEasy Pace/ast pace
Easy PaceEasy Pace/
Marathon PaceRest Marathon Pace Endurance Run
Training TipI you eel tightness in your quads when going up a hill, gently kick your leg back slightly arther than normal at the end o each
stride while you are going up. Dont do this on a down slope.
Week 4
TrainingHill Training:
Warm up or 2-3k, nd a hill that is 200-400m long . Run up at
ast pace (check how to run hills) and then jog back down. Cool
down or a couple o minutes and repeat three times. Cool down byrunning a couple o Km at easy pace
Sub-maximal Interval Training:
800m runs at ast pace ollowed by 2 to 3 min at easy pace to
recover. Repeat x3
Motivational Tip
Running is the greatest metaphor or lie, because
you get out o it what you put into it. -Oprah Winrey
GoalIncreaseintensityanddistance
Defineyourmarathonpace
Recipe
Honey Beef and Bok Choy Stir-fry(serves 4)
Preparation Time: 5 mins
Cooking time: 10 mins
Ingredients:
250g packet rice noodles
1/4 tsp Chinese ive-spice
2 tbsp soy sauce
2 tbsp honey
2 cloves garlic, crushed
1 tbsp vegetable oil
600g bee strips
1 red onion, sliced
200g sugar snap peas
2 baby bok choy, chopped
Method :
Cook noodles according to packet instructions.
Combine spice, sauce, honey and garlic in a small bowl.
Combine bee and 1 tbsp o the spice mixture. Heat 1 tbsp oil in
a hot wok. Stir-ry bee in batches. Remove rom wok.
Heat remaining oil in same hot wok. Stir-ry onion and peas
or 1 minute. Add bee, noodles, bok choy and remaining spice
mixture. Stir-ry until hot.
Tip:
Add red capsicum and carrot slices or lots o colour.
Jetts Fitness Indoor Training Tip3 km Row 500-hard 500-easy
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k RunSub-maximal
Interval Training
30min
3k Run 5K run 6K Run 8k run
Easy PaceMarathon Pace/
Fast PaceEasy Pace
Marathon Pace-semi hard run
Rest Easy Pace Easy Pace
Training TipWhen running downhill, instead o landing each stride on the heel, ocus on the eeling o
naturally gliding downhillalmost in a ree all--landing evenly across the mid oot.
Week 5
TrainingSub-maximal Interval Training:Same as in week 3 increase time by 5min (total =30min)
Motivational Tip
The will to win means nothing without the will to
prepare.
-Juma Ikangaa, 1989 NYC Marathon winner
GoalIncreaseintensityanddistance
Defineyourmarathonpace
Recipe
Bran and Sultana Muffins(Makes 12 standard size muins)
Preparation Time: 15 minutes
Ingredients:1 1/2 cups bran (the all-bran
cereal type)
1/2 cup boiling water
1 cup buttermilk
1 egg, lightly beaten
1/2 cup vegetable oil1/2 cup sultanas
1/2 cup light brown sugar
1 1/4 cups lour
1 tsp bi-carbornated soda
12 muin cup papers
Method:
Preheat oven to 180C. Put the bran into a medium bowl
and pour over the boiling water. Mix together and add the
buttermilk, then add the egg, oil, sultanas and sugar. Sit
together the four and the bi-carbonated soda and stir this
through the rest o the mixture, until everything is wet. Spoon
the mixture into mun tins which have been lined with munpapers. They should be about three quarters ull. Bake in a
180C oven or about twenty minutes or until golden brown
and rm to the touch. or 1 minute. Add bee, noodles, bok
choy and remaining spice mixture. Stir-ry until hot.
Tip:
Dont have buttermilk? Add 1 tbsp o lemon juice to 1 cup o
milk and let it stand or a ew minutes - does the same thing.
Jetts Fitness Indoor Training Tip5 km Treadmill speed 9 incline 2
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k RunMaximal Interval
Training x 3
3K Run 4k hilly Course 8K Run 12k long run
Easy PaceMarathon Pace/
Sprint PaceEasy Pace
Easy/Marathon pace
Rest Marathon Pace Easy Pace
Training TipBecoming amiliar with the course so that there are no surprises will put your mind at
ease. This will help you relax and perorm better.
Week 6
TrainingMaximal Interval Training x 4
Same as in week 3 but repeat x 3
Motivational Tip
Runningisabigquestionmarkthatsthereeach
and every day. It asks you, Are you going to be a
wimp or are you going to be strong today?
- Peter Maher, Canadian marathon runner
Goal
Increaseintensitygradually
Introducingtougherhillandintervalworkouts
Recipe
Healthy Chicken Burger(Serves 6)
Preparation time: 15 mins
Cooking time: 30 mins
Nutritional Value: Low-at
Ingredients:
600g lean chicken breast mince
3 spring onions, inely chopped
420g peas and carrots, (rozen
or canned)
1 tbsp Italian herbs
6 burger buns
6 slices cheese
lettuce leaves
2 tomatoes sliced
Cooking oil spray
Method :
Combine 600g lean chicken breast mince, spring onions, peas
and carrots and 1 tablespoon Italian herbs. Using wet hands
shape mixture into 6 patties.
Place onto a greased oven tray. Spray with cooking oil. Cook
in moderately hot oven (190C) or 30 minutes or until cooked
through. Serve in buns with cheese, lettuce and tomato.
Tip:
These are great or lucn or dinner, served with oven chips.Jetts Fitness Indoor Training Tip2 km Row-hard / 1 km Treadmill speed 6 incline 3
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5k run Hill Training x 2 4K run 5k interval run 6k run 14k long run
Easy PaceEasy /
Marathon PaceEasy Pace
Easy Pace /marathon Pace
Rest Marathon Pace Easy Pace
Training TipCotton socks will only lead to blisters. Invest in socks designed or running. See a special-
ists athletes shoe store or advice
Week 7
TrainingHill Training:
Same as week 4 but Repeat x 4
Sub-maximal Interval Training:
Same as in week 4 but as ollows:
Warm up: 1k. Run at marathon pace: 2k. Cool down:2k
Motivational Tip
Askyourself:CanIgivemore?.Theansweris
usually:Yes.
-Paul Tergat, Kenyan proessional marathoner
GoalIncreaseintensitygradually
Introducingtougherhillandintervalworkouts
Recipe
Chicken Pasta Salad(Serves 6)
Ingredients:
300g skinless chicken breast
3 cups aralle pasta
1 cup chopped semi-sundried tomatoes
100g baby rocket leaves
1 small red onion
1 avocado (sliced)
1 tsp sweet paprika
cup lemon juice
2 tbsp o basil pesto
Method:
Coat chicken in sweet paprika. Grill and slice thinly. Cook
pasta as per packet instructions and drain. Combine pasta,
chicken, semi-sundried tomatoes, baby rocket leaves, red
onion and sliced avocado. Mix basil pesto and lemon juice and
drizzle over salad.
Tip:
Substitute bee or seaood or the chicken and use another
shape or the pasta - youll have a whole new meal!
Jetts Fitness Indoor Training Tip5 km Bike level 6 RPM 65+
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k RunMaximal Interval
Training x 3
3K run 5k run 7k run 10k long run
Easy PaceMarathon Pace/
Sprint PaceEasy Pace Marathon Pace Rest Easy Pace Easy Pace
Training TipSet running goals or yoursel so that you can monitor your progress on a weekly or
monthly basis.
As you are able to see your progress, your enthusiasm or running will soar.
Week 8
TrainingMaximal Interval Training:
Same as week 6 but increase distance to 250m.
Motivational Tip
Inrunning,itdoesntmatterwhetheryoucomein
frst, in the middle o the pack, or last. You can say, I
havenished.Thereisalotofsatisfactioninthat.
-Fred Lebow, New York City Marathon co-ounder
Goal
Increaseintensitygradually
Introducingtougherhillandintervalworkouts
Recipe
Chicken Satay(Serves 6)
Preparation and cooking time: 20 mins
Ingredients:Approx 500g chicken illets, diced
150g peanut butter
1 clove garlic
tspn chilli paste
1 small onion, diced
2 tblsp soy sauce
2 tblsp vinegar
cup water
1 tsp sugar
Method:
Thread chicken onto skewers and grill or bbq until cooked.
Saute onion, chilli and garlic in a rying pan until onion is sot.Add all remaining ingredients and cook over a low heat until
mixture is combined and smooth.
Pour over cooked chicken skewers.
Serve with rice.
Tip:
Try using bee in place o chicken
Jetts Fitness Indoor Training Tip30 min Cross trainer level 8
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k run Hill Training x 3 5k runSub-maximal
Interval Training
35 min
7.5k run 15k run
Easy PaceEasy Pace/
Marathon PaceEasy Pace
Easy Pace/Fast Pace
Rest Marathon Pace Easy Pace
Training TipBe fexible with your training. Feel ree to modiy your workouts when you eel you have to.
Always remember that the steady build up is whats really important about your training.
Week 9
TrainingHill Training:
Same as week 7. Repeat x 3.Sub-maximal Interval Training:
Same as week 5 increasing to 35 min. Warm up or
8-10min. Increase speed and take your run to a ast pace
run or about 15min. Slow down and cool down or the
remaining 8-10 minutes.
Motivational Tip
ThemiracleisntthatInished.Themiracleisthat
I had the courage to start.
-John Bingham, running speaker and writer
GoalIncreaseintensitygradually
Introducingtougherhillandintervalworkouts
Recipe
Grilled Pear and Asparagus Salad
Ingredients:
2 large pears, each cut into 8, core removed
olive oil cooking spray
60g baby rocket
1/2 cup walnuts
Asparagus*
60g mild blue cheese
Method :
Preheat a barbecue plate or chargrill on medium-high
heat. Spray pears and asparagus with oil. Cook, turning
occasionally, or 3 to 4 minutes or until almost tender. Set
aside to cool.
Combine rocket, walnuts and pear in a bowl. Drizzle with
your avourite dressing and serve with crumbled blue cheeseon top.
Tip
Try using shaved parmesan or crumbled eta in place o blue
cheese and cashews in place o walnuts.
Jetts Fitness Indoor Training Tip6 km Treadmill speed 9 incline 1
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k runMaximal Interval
Training x 4
5K run 4k run 8K Run 16k long run
Easy PaceMarathon Pace/
Sprint PaceEasy Pace Easy Pace Rest Marathon Pace Easy Pace
Training TipIncreasing mileage or speed in an eort to improve perormance is risky. You could crash and burn, either while training or in the
race itsel. You may become injured; you may become over-trained. You can limit your risks by making only small shits. Increase
mileage gradually. Limit speed sessions until you become accustomed to the
rhythm o ast running. You may surprise yoursel by achieving a new level o success. - Hal Higdon
Week 10
TrainingMaximal Interval training:
Same as week 8 but increasing one repetition.
Remember you should eel reresh ater this
workout. You are working at 70-80% o your max HR
so you shouldnt eel exhausted ater any sub-maximal
interval training.
Motivational TipDontbotherjusttobebetterthanyour
contemporaries or predecessors. Try to be better
than yoursel.- William Faulkner
GoalIncreaseintensitygradually
Introducingtougherhillandintervalworkouts
RecipeKofta Wraps(Serves 4)
Ingredients:
750g lamb or bee mince1/2 onion, inely chopped
2 tsp crushed garlic
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground cinnamon
1 egg
salt and pepper4 lat bread-choose the large
thin ones
4 lettuce leaves
1/2 cup natural yoghurt
coriander leaves (optional)
Method :
Combine the mince with the onion, garlic, spices, egg and
seasoning. Shape them into torpedo shapes about 8 cm
long. Grill or barbecue the kotas until they are just cooked
through. Lay out the fat breads and cover each with a lettucelea. Place a line o kotas up the centre. Drizzle some o the
yoghurt on top and then a scatter o coriander leaves. Roll
up,cut in hal and serve.
Tip:
You can add some hot chilli sauce to the yoghurt or an extra
kick, i you like.Jetts Fitness Indoor Training Tip2 km Row-hard / 3 km Treadmill speed 8 incline 2
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k runSub maximal
interval training
35min
5k run6k Run Hilly
Course
9k run 12k long run
Easy PaceMarathon Pace/
Sprint PaceEasy Pace Marathon Pace Rest
Easy Paceveryeasy run
Easy Pace-Easy Run
Training TipRunners sometimes nd it dicult doing the long runs, particularly on hot days. One secret is to stop requently to walk, even
i not orced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus
youll train yoursel to go rom running to walking to running during the race. - Hal Higdon writer o the Ultimate Marathon train-
ing guide.
Week 11
TrainingSub-maximal Interval training:
Warm up or 8-10min. Increase speed and take your run
to a ast pace run or about 15min. Slow down and cool
down or the remaining 8-10 minutes.
Motivational Tip
Youonlyevergrowasahumanbeingifyoure
outside your comort zone. - Percy Cerutty
GoalIncreaseIntensity
Perfectyourtechnique
Recipe
Muesli Sundaes(Serves 4)
Prepartion Time: 5 minutes
Ingredients:1 punnet strawberries, cores removed and sliced
1 punnet blueberries
1/2 small pineapple, peeled and diced
2 cups toasted muesli
2 cups vanilla yoghurt
Method :
Combine the ruit in a bowl. Using our glasses, distribute hal
o the ruit between all o them. Then add a layer o yoghurt
and another o muesli. Repeat layers and serve chilled.
Tip:
Use rozen berries or canned ruit i resh isnt available.
Jetts Fitness Indoor Training Tip45 min Bike level 4 RPM 60+ / 3 km Treadmill speed 8 incline 1
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5k run Hill Training x 3 6k run 5k Interval run 5k run 18k long run
Easy PaceEasy/
marathon paceEasy Pace
Easy/Marathon Pace
Rest Marathon Pace Easy Pace
Training TipRunners sometimes nd it dicult doing the long runs, particularly on hot days. One secret is to stop requently
to walk, even i not orced to do so. Walk, grab something to drink, then resume running again. It will make the
miles seem much easier plus youll train yoursel to go rom running to walking to running during the race.
- Hal Higdon writer o the Ultimate Marathon training guide.
Week 12
TrainingInterval Training:
Same as week 9
Interval Run:
Warm up at easy pace: 2k. Fast Pace: 1k. Cool down: 2k
Motivational Tip
Continuous eortnot strength or intelligenceis
the key to unlocking our potential. - Liane Cardes
Goal
IncreaseIntensity
Perfectyourtechnique
Recipe
Parmesan Crumbed Lamb Cutlets(Serves 4)
Ingredients:
12 lamb or pork cutlets
1/4 cup lour - with a pinch o salt and pepper in it
2 eggs, lightly beaten
1/2 cup inely grated parmesan cheese
1/2 cup extra virgin olive oil
4 lemon wedges
Method :
Place cutlets on a chopping board and lightly pound them until they
are a bit thinner. Cut o any visible at. Sprinkle the cutlets with the
seasoned lour. Lightly beat the eggs with the parmesan cheese.
Heat the olive oil in a large, heavy based rypan. Dip the cutlets into
the egg mixture and then slip them into the hot oil. Cook over a
moderately high heat until they are golden brown on one side, then
turn them over to cook the other side. You will probably need to do
this in at least two batches. Drain well on kitchen paper towels.
Serve with a squeeze o lemon juice.
Jetts Fitness Indoor Training Tip8km treadmill speed 10
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3k runSub maximal
Interval training
40min
6k run 7k run Hilly Course 9k run 8k long run
Easy PaceMarathon/Fast Pace
Easy PaceEasy/
Marathon PaceRest Marathon Pace Easy Pace
Training TipInvesting in a good pair o running shoes is crucial or all runners, even more so or a beginner than or an experienced
runner. Next to your enthusiasm and determination a decent pair o running shoes will help you more than anything else.
Week 13
TrainingSub-maximal Training:
Same week 11. Warm up:8-10min. Fast Pace: 20min.
Cool Down: 10min
Motivational Tip
Train,dontstrain.- Arthur Lydiard
GoalFocusonyourmarathonpaceandtechnique
StartFuellingyourbody
RecipeStir Fried Bee with Vegetables(serves 4)
Ingredients:
600g rump steak
1/3 cup Asian cooking wine (op-
tional)
1 tsp salt
1/3 cup vegetable oil
1 medium onion, sliced lengthwise
1 tbsp grated ginger
1 tbsp crushed garlic
1 x 400g bag stir ried vegetables
2 tbsp oyster sauce
2 tbsp light soy sauce
1/4 tsp sesame oil
3 spring onions, cut into 10cm
lengths
steamed rice
Method:
Cut the bee into 1cm thick strips and combine with the wine and salt
in a bowl. Leave to sit or ten minutes. Heat hal the oil in a hot wok
and stir ry hal the bee or thirty seconds. Repeat with the rest o the
bee and put both to one side. Add the rest o the oil to the hot wok and
cook onions, ginger and garlic or a minute or until the onion is slightly
brown. Add the vegetables and cook two minutes longer. Return the
bee to the wok with the oyster sauce, soy sauce and sesame oil and
cook or thirty seconds. Add the spring onions and cook a urther min-
ute. Serve on a platter with the steamed rice. Serves 4.
Tip:
Feel like bee and black bean sauce? No problem - add 2 tbsp black
beans to the mixture ater the ginger and garlic to make the sauce.
Jetts Fitness Indoor Training Tip30min Cross trtainer level 8
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Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k run 5k Run 5k run 6k run 7k run 16k long run
Easy Pace Marathon Pace Easy Pace Marathon pace Rest Easy Pace Easy Pace
Training TipBe aware o how windy weather can aect your running. Slow down when running in a strong wind. (You are spending 6% more
oxygen than in ordinary conditions.) Running slower while against the wind will give you the same benets as when you run ast
during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind
to your back and are not ghting to run against it when you are more tired.
Week 14
TrainingYou have just three weeks or the City to Sur Marathon
so make sure you are not over training your body but
getting it ready by adding some extra resting days
Motivational Tip
TheveSsofsportstrainingare:stamina,speed,
strength, skill, and spirit; but the greatest o these
is spirit. - Ken Doherty
Goal
Tapertraining
Carbohydrateloadingandincreasewaterintake
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Recipe
Stued Tomatoes
Ingredients:
8 tomatoes
1/4 cup olive oil
1/4 red onion, inely chopped
200g button mushrooms, inely chopped
2/3 cup resh white breadcrumbs
35g parmesan cheese, grated
1 tablespoon oregano leaves, chopped
Method :
Preheat oven to 200C. Slice tops o tomatoes. Reserve tops.
Scoop out tomato lesh and seeds, being careul not to break
tomato shells. Place tomatoes, cut side down, in a roasting pan.
Drizzle with 1 tablespoon oil. Roast or 5 minutes or until tomatoes
just start to soten.Meanwhile, heat 1 tablespoon oil in a rying pan over medium heat.
Add onion and cook, stirring, or 2 minutes. Add mushrooms and
cook until tender. Add breadcrumbs and parmesan and stir to
combine. Remove rom heat and stir in oregano.
Remove tomatoes rom oven and turn over. Fill each tomato
with mixture. Place tomato tops over illing and roast or 5 to 10
minutes or until tomatoes are tender (but still holding their shape).
Drizzle with remaining oil. Season with salt and pepper. Serve.
Jetts Fitness Indoor Training Tip10km treadmill run speed 11
-
7/30/2019 Half Marathon Training guide for Beginners
16/18
Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k runSub maximal
Interval training
45 min
5k run 6K hilly course 8k run 10k run
Easy PaceMarathon Pace/
Fast PaceEasy Pace Easy Pace Rest Marathon Pace Easy Pace
Training TipThe core muscles are the oundation o all other movement. A strong core prevents
injuries and allows or more powerul movement o the hips and legs.
Week 15
TrainingSub-maximal Interval Training:Same as week 13. Warm up:8-10min. Fast Pace: 25min.
Cool Down: 10min
Motivational Tip
Only those who risk going too ar can possibly fnd
out how ar one can go. - T.S. Eliot
Goal
Tapertraining
Carbohydrateloadingandincreasewaterintake
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Recipe
Tomato Fritters(Serves 4)
Ingredients:
4 Roma tomatoes, chopped inely
1 onion, inely chopped
5 spring onions, chopped
1/4 cup chopped lat lea parsley leaves
1/4 cup shredded mint leaves
1 egg
1/2 cup plain lour
salt and pepper
olive oil
Method :
Combine all o the ingredients except the olive oil and mix well.
Heat olive oil in a heavy ry pan to a depth o hal a centimetre. Add
piles (eight is a good number) o the mixture over just a moderate
heat and smooth out the tops. Cook until well browned and then
turn over, careully. Cook on the other side. Do not have the heat
too high or they will not cook through beore they are browned.
Repeat with the rest o the mixture. Serve with a wedge o lemon
and a garden salad.
Tip:
You can use any vegetables in place o the tomatoes. Fritters are
also great or sandwich illings.
Jetts Fitness Indoor Training Tip5km treadmill intervall run 2x1x2
-
7/30/2019 Half Marathon Training guide for Beginners
17/18
Half Marathon Training Guide
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4k run Hill Training x 2 5k run5k Intervalrun(2x1x2)
7k run 8k long run
Easy Pace Easy/Marathon Pace
Easy Pace Easy Pace/Fast Pace
Rest Marathon Pace Easy Pace
Training TipHYDRATE! You need a minimum o 2 litres per day (or enough that your urine is almost clear),
plus another liter or every hour o activity. Dehydrated muscles do not perorm or recover.
TrainingHill Training:
Same as in week 12 Repeat x 2
Interval Run:
Same as in week 12. Warm up:2k. Fast Pace:2K. Cool
Down:1k
Motivational Tip
The dierence between the impossible and the
possibleliesinapersonsdetermination.
- Tommy Lasorda
Goal
Tapertraining
Carbohydrateloadingandincreasewaterintake
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Recipe
Spaghetti Bolognaise
Ingredients:
375g Spaghetti
2 tsp olive oil
400g regular bee mince
1 x 500g jar Pasta Sauce
1 x onion, diced
1 x carrot, grated
Shaved parmesan, to serve
Method :
Saute the onion in oil and cook or 2 mins. Add mince and cook,
uncovered, stirring until browned. Add carrot and pour in pasta
sauce. Simmer over medium heat, stirring occasionally or
15 mins.
Meanwhile, cook spaghetti ollowing packet directions.
Top with parmesan.
Week 16
Jetts Fitness Indoor Training Tip10min bike level 10 rpm 60-10min treadmill speed 11
-
7/30/2019 Half Marathon Training guide for Beginners
18/18
Half Marathon Training GuideMonday Tuesday Wednesday Thursday Friday Saturday Sunday
3k runSub maximal
Interval Training30min
3k run 2-3k run Perth
Easy PaceMarathon/Fast Pace
Easy Pace Rest RestMarathon Pace-
marathonpreparation
City to Sur
Training Tip
Week 17
TrainingSub-maximal Interval training:
Warm up or 8-10min. Increase speed and take your run
to a ast pace run or about 10min. Slow down and cool
down or the remaining 8-10 minutes.
Day Beore the Race:
Run a couple o km to loosen up muscles and to get
mentally prepared or your race.
Try 100m runs at marathon pace walking or jogging
between runs.
Motivational Tip
Theresnolongeranyroominyourtrainingplan
or hard, ast, or long runs. Forget them. I you run
anythingatornearracepace,dontrunfar.(Theday
beforeamarathon),Ienjoydoingstrides,which
are controlled sprints at race pace. But by defnition,
strides are short: 150 meters at the most. Sot suraces
arebest.Insteadofjoggingbetweenstrides,Illwalk.
- The Ultimate Training Guide-Hal Higdon
GoalCarbohydrateloadingandincreasewaterintake
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Restyourbodyinpreparationforthebigday
Recipe
Chicken Veggie Salad
(Serves 2)
Preparation and cooking time: 45 mins
Ingredients:
250g chicken breast illet
1 yellow capsicum, sliced
1 green capsicum, sliced1 bunch mint, shredded
12 sticks celery, sliced
12 spring onions
1 orange
Salt and pepper
a pinch o sugar2 tbsp white wine vinegar
1 tsp wholegrain mustard
12 tbsp olive oil
1 tsp butter
Method :
Cut chicken into bite-sized pieces and panry until cooked.
Wash the orange in hot water, rub dry and remove the zest, set
aside. Juice the orange.
Mix the orange juice with the vinegar, oil, mustard, salt, pepper
and sugar to make a dressing. Mix the chicken with the orangezest, capsicum, celery, mint leaves and spring onions and toss in
the dressing.Arrange on a platter and serve sprinkled with the
shredded mint.
Tip
Makes a beautiul dressing on any salad!
Jetts Fitness Indoor Training Tip6km run speed 10x