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Training & advice

Ten week schedule to get round a half marathon

Before starting training for the half marathon it is important that you have a health check-up from your GP to ensure that you are given the all clear to run 3 - 4 days per week. Once you have been given the all clear the best plan of action is to join a running group where you can tap into the knowledge and expertise of the group leader. There is help at hand for beginners through jogscotland or Run England

If this is not possible you could use the programme below as a guide. Once you are on the programme you must listen to your body and have another check up if anything is hurting or if you feel unwell. Having said that, it would be quite unusual not to feel at least some aching in the muscles at the start of the programme but you need to know whether this is temporary, tired muscles or the start of an injury.

You should do supplementary work to keep yourself injury free. This includes stretching, massage and strengthening exercises. Dynamic stretching should be carried out before any run that requires you to move faster than a jog and static stretching should be carried out afterwards. Again, a running leader would be able to teach you these or you could look for tips on the injury prevention section of runbritain. You should also endeavour to do much of your training off road - on grass, gravel or dirt as these surfaces are far more forgiving than tarmac and so you will have less shock going through your joints. It would be worth investing in a pair of trail shoes for these runs as they will give you the grip and protection you need for uneven ground.

There are at least three free days per week on this schedule. These can either be used for rest or 'active rest' which could be a gentle bike ride, swimming or walking. You should listen to your body and have complete rest if you are feeling tired. The days don't have to be carried out as they are written below. Feel free to switch them around if they don't fit in with your lifestyle but the rule of thumb is to always have an easy day after a hard day. Recovery is an important part of training and is the time when the body adapts to the work you are giving it!

By Jackie Newton, UKA Level 3 endurance coach.

Week one

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

20 mins jog

 

30 mins jog

Do a parkrun with 10 mins jog to warm up and cool down

 

Week 2

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

25 mins jog with 20 secs fast after every 5 mins

 

20 mins jog

 

60 mins

Week 3

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

30 mins jog with a 30 secs fast after each 5 mins

 

 

 Do a park run with 10 mins jog to warm up and cool down

60 minutes jog

Week 4

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

30 mins jog with 30 secs fast after each 5 mins

 

30 mins jog

 

60 mins jog

Week 5

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 mins jog

 

40 mins on a hilly route with efforts up the hills

 

30 mins jog

 

10K event with 10 mins jog to warm up and cool down

Week 6

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog, 5 mins fast, 5 mins jog, 5 mins fast, 10 mins jog

 

30 mins jog

 

90 mins jog

Week 7

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins on a hilly route with efforts up the hills

 

25 mins with 20 secs fast after each 5 mins

 

20 mins jog

 

10k event with 10 mins jog to warm up and cool down

Week 8

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

40 mins jog

 

10 mins jog, 8 mins fast, 5 mins jog, 8 mins fast, 10 mins jog

 

30 mins with 30 secs fast after every 5 mins

 

2 hours jog with 2 mins walking during each 30 mins

Week 9

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

30 mins jog

 

10 mins jog, 5 mins fast, 5 mins jog, 5 mins fast, 10 mins jog

 

30 mins on a hilly route with efforts up the hills

 

90 mins jog

Week 10

Mon

Tues

Weds

Thurs

Fri

Sat

Sun

20 mins jog

 

10 mins jog, 10 mins pushing on, 10 mins jog

 

20 mins jog

 

RACE DAY

 

While runbritain takes every care to help readers with training, diet and injuries, neither they, nor their contributors, can accept responsiblity for illness or injury caused as a result of advice given.