Half-Marathon Training Plan - Fab 4 Fitness 10 Week Program
The program offers weekly training commitment options from a minimum of 3 sessions to a maximum of 6 sessions per week. Times and distances shown in this program are guidelines only. They not should be considered workout goals for you to follow specifically. You can change the weekly schedule sequence or reduce the number of the sessions, although the 3 key sessions (Speed Intervals, Fartlek and Long Slow Distance sessions) should be maintained weekly to ensure improvement.
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 |
Gym or Pilates routines |
Key session SI No1 |
Cross
Training or Rest |
Key session Fartlek No1 |
Rest
Day or Full Stretching Routine |
CP
45 minutes |
Key
session |
| Week 2 |
Gym
or Pilates routines |
Key session SI No1 |
Cross
Training or Rest |
Key session Fartlek No2 |
Rest
Day or Full Stretching Routine |
CP
60 minutes |
Key
sessions |
| Week 3 |
Gym
or Pilates routines |
Key session SI No2 |
Cross
Training or Rest |
Key session Fartlek No3 |
Rest
Day or Full Stretching Routine |
CP 60 minutes |
Key
session |
| Week 4 |
Gym
or Pilates routines |
Key session SI No2 |
Cross
Training or Rest |
Key session Fartlek No4 |
Rest
Day or Full Stretching Routine |
CP
45 minutes |
Key
session |
| Week 5 |
Gym
or Pilates routines |
Key session SI No3 |
Cross
Training or Rest |
Key session Fartlek No5 |
Rest
Day or Full Stretching Routine |
CP
45 minutes |
Key
session |
| Week 6 |
Gym
or Pilates routines |
Key session SI No4 |
Cross
Training or Rest |
Key session Fartlek No1 |
Rest
Day or Full Stretching Routine |
Pre-Race
routine or CP 45 minutes |
Key
session |
| Week 7 |
Gym
or Pilates routines |
Key session SI No3 |
Cross
Training or Rest |
Key session Fartlek No2 |
Rest
Day or Full Stretching Routine |
CP
60 minutes |
Key
session |
| Week 8 |
Gym
or Pilates routines |
Key session SI No4 |
Cross
Training or Rest |
Key session Fartlek No3 |
Rest
Day or Full Stretching Routine |
Pre-Race
routine |
Key
session |
| Week 9 |
Gym
or Pilates routines |
Key session SI No3 |
Cross
Training or Rest |
Key session Fartlek No4 |
Rest
Day or Full Stretching Routine |
CP
60 minutes |
Key
session |
| Week 10 |
Pilates
or Rest Day |
Key session SI No4 |
Pre-Race
routine or Rest |
CP
30 minutes |
Rest
Day or Full Stretching Routine |
Pre-Race
routine |
Half-Marathon
race |
| Recovery Week |
30min easy jog or pilates |
Rest
Day |
Cross
Training or Rest |
LSD
45 minutes |
Rest
Day or Full Stretching Routine |
LSD
60 minutes |
Rest
Day |
| Session Descriptions: | The full Training Program including the session description programs and
a tailored predicted training paces are available from $60 by contacting
Fabrizio 02 6020 6042 or info at Fab4Fitness.com |
| Long Slow Distance runs (LSD) | |
| Constant Pace runs (CP) | |
| Pre-Race routine | |
| Cross training | |
| Fartlek Training | |
| Speed Intervals (SI) |
| Pilates Class | ||
| Full Stretching routine | Click here | |
| Gym routine | Click here | |
| Training Paces: | ||||
| Your
half-marathon time goal |
2h06:36 |
Your
half-marathon time goal |
1h56:00 |
|
| Half-marathon
per-kilometre pace |
6:00 |
Half-marathon
per-kilometre pace |
5:30 |
|
| Speed Intervals | 1km
(...:...) |
Speed Intervals | 1km
(...:...) |
|
400m
(...:...) |
400m
(...:...) |
|||
| Yourhalf-marathon
time goal |
1h45:30 |
Your
half-marathon time goal |
1h34:57 |
|
| Half-marathon
per-kilometre pace |
5:00 |
Half-marathon
per-kilometre pace |
4:30 |
|
| Speed Intervals | 1km
(...:...) |
Speed Intervals | 1km
(...:...) |
|
400m
(...:...) |
400m
(...:...) |
|||