RHM 145-2h Training Plan

1 hour 45 mins to 2 hour Rugby Half Marathon Training Plan

About the Plan -‐ If you have chosen this training plan you should be aiming for a half marathon finishing time of between 1:45 and 2:00 hours. -‐ You should be able to run a 10k at between 48 and 55 minutes (without stopping) if you are taking on this plan. -‐ Pacing: before you set out on this plan you should aim to set yourself three running paces/intensities: to give you a guide – Green should be a

recovery/easy pace, you should be able to run continuously at this pace for much longer than the duration of a half-‐marathon! Yellow should be steady/tempo, and will aim to improve general endurance. You are having to work to some extent to maintain this pace/intensity. Aim to complete your half marathon running at this intensity. It will be difficult to hold a continued conversation at this pace A Red workout should feel heavy: it is especially important to take on water and sugars following this intensity of workout. It is at this pace you would aim to run 5-‐10k, and this pace will be used for interval sessions during the plan aimed at optimising your speed-‐endurance.

-‐ The plan is set out to be progressive – the duration and intensity of each week will gradually increase up to 2 weeks before the race, at which point you will start tapering – this is preparation for your race through decreasing your training load and ensuring you are not fatigued on the day.

Key:

= easy/comfortable = moderate/steady =hard/heavy

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 25-‐minute run at green pace

Rest 25-‐minute interval session: 3 x 3 minutes at yellow pace separated by 3 minutes at green pace. Last 7 minutes at green pace.

Rest 4.5 miles at yellow pace

Rest 5.5 miles; first 1.5 at green pace, the rest at yellow pace


Rest 30-‐minute interval session: 3 x 3 minutes at yellow pace separated by 3 minutes at green pace; 2 x 2 minutes at red pace separated by 3 minutes at green pace; 4 minutes cool down at green pace.

Rest 5 miles at yellow pace



Rest 30 – minute interval session: 5 x 3 minutes at red pace separated by 3 minutes at green pace – if possible carry this session out at an athletics track.



4 [recovery week]

30 – minute run at green pace

Rest 30 – minute interval session: 5 x 3 minutes at yellow pace separated by 3 minutes at green pace



5 40 – minute run: first 20 at green pace, second at yellow pace

Rest 5 x 1k (red pace/as fast as possible) separated by 3 minutes at green pace – if possible carry out this session on an athletics track

Rest 10k starting at yellow pace and build up to the last 2 miles, and complete these at red pace

Rest 7 miles at intended ½ marathon pace (aim for 9 minutes per mile)

6 45 – minute run: 25 minutes at green pace, the final 20 minutes at yellow pace

Rest 6 x 1k (as fast as possible) – separated with 3 minutes at green pace. Try to maintain the same pace (within ~10 seconds) for all 1k reps.

Rest 11k (6.8 miles) at yellow pace

Rest 8 miles at intended ½ marathon pace (aim for 9 minutes per mile)

7 50 – minute run: 25 minutes at green pace, 25 minutes at yellow pace

Rest Track session: 2 x (4 x 400m) as fast as possible separated by 1600m (1 mile) at yellow pace. 200m brisk walk recovery between each 400m.


Rest 9 miles at intended ½ marathon pace (aim for between 8:30 and 9 minutes per mile)

8 35-‐minute run: 20 minutes at green pace, 15 minutes at yellow pace

Rest Hill reps: 8 x 1 minute (2 minutes jog recovery)


Rest 10 miles (aim for 8:30 – 9 minutes per mile)

9 [taper] 35-‐minute recovery run at green pace

Rest 6 x 400m with 400m jog recovery between each

Rest 5.5 miles at yellow/8:30 pace

Rest 10k (6.2 miles) at yellow pace -‐ aim for 50 minutes

10 [taper] 25-‐minute recovery run at green pace

Rest 4 miles (alternate 1 mile at green pace 1 mile at yellow pace

Rest 3 miles easy jog at green pace

Rest RACE

General Tips -‐ The plan is set as a guide – if you feel as though you are doing too much or too little, alter your training appropriately -‐ When doing interval type sessions and repetitions (red sessions), ensure that each rep in consistent in it’s pace. Don’t go off too fast on the first one,

which could lead to the last one being a lot slower. -‐ Try and mix your routes up a bit – aim not to do the same course every week or boredom is bound to set in! If possible closer to the race, try and include

some of the race course into your plan, that way you will know exactly what to expect and how you can adjust your pace at specific points to get the best possible time!

-‐ A good way to plan your routes is using an online mapping tool – for example www.mapmyrun.com or will give you run-‐specific, quiet routes. You can even save and keep records of your times for each run route!

-‐ If you feel aches and pains aren’t just general tiredness after a run, take a few days off. Alternatively you can include cross training (e.g. cross trainer in the gym, circuit training, cycling). If you are able to carry on training through these methods there is no reason why you cannot just jump straight back into your training plan, feeling stronger and fresher!

Nutrition -‐ While training: include a diet with plenty of slow-‐release carbohydrates (e.g. pasta, rice, potato, porridge). It is important after training sessions to eat a

protein-‐rich meal (e.g. lean meat such as chicken) and replace sugars lost through exercise – this can be done through consuming fast-‐release carbohydrates (e.g. cereal bars, fruit, cake, it can even be as simple as highly-‐concentrated cordial!).

-‐ During the race: everyone has their own preferences – it is important to try different strategies that work best for you, especially in your long runs. It is vital to remain hydrated, and because water stations are set out regularly along the course, all the water you should need will be provided here. Simply consuming little and often will keep you going: half a cup every ~15 – 20 minutes (roughly every 2 miles) is all that is needed. If you drink too much you will feel heavy, and majorly excessive water consumption can lead to a dangerous condition known as hyponatremia. Any solid food you eat should be kept to a minimum to avoid gastrointestinal discomfort; gels alongside water should generally suffice, but again this should be tried and tested during your training before you implement it in a race. It is generally advised that events lasting longer than 90 minutes will require additional sugars – however do NOT take too much too early or you will experience what is generally known as a ‘sugar crash’ – the increase in blood sugar will result in increased insulin action, so you will go very rapidly from feeling extremely good (‘sugar high’) to ‘crashing’. It is best to take on your sugars 50 minutes to an hour into the event (roughly half way) so they can act at the point where you would otherwise struggle i.e. around about the 90-‐minute mark.

Good luck and happy training! Produced by Bangor University Applied Sport and Exercise Science Masters student Sam Green. Before partaking in exercise training ensure you are medically fit to do so. Seek medical advice if you are unsure.

RHM 145-2h Training Plan

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