Welcome to the seventh Email Training Plan!

The key to successful training is to build gradually. Everyone progresses at a different rate and your body takes time to adapt to the new demands that you make on it. Hence, it is important not to allow your enthusiasm to over-ride the components of a correctly structured training plan and to always allow sufficient rest and recovery between sessions.

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The plan focuses on building your half marathon running specific fitness over 16 weeks so that at the end of the plan, you are ready for your event. The plan is progressive but you can jump in at a position that matches your current training load if you are already training.

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Week 7 - First peak training week
  Training
Training notes
Monday 20 mins easy / steady Harder session.
Tuesday REST  
Wednesday 30 mins steady  
Thursday REST  
Friday 10 mins easy jog  
Saturday REST  
Sunday 50-55 mins continuous jog / run Peak week before week 8 taper

  Training
Training notes
Monday Easy recovery 30 mins Back off week leading to a tester race
Tuesday Warm-up, brisk 20-25 mins, cool-down  
Wednesday REST  
Thursday Steady 45 mins  
Friday REST  
Saturday 15 minutes super slow  
Sunday 10k race. Warm-up, race hard, cool down Stretch all leg muscles afterwards
 

Use the following guide to monitor your pace throughout the 16-week plan.
Type of training run Intensity index
1=incredibly easy
10= incredibly hard
Description
Super slow 2 Really, really, slow; so easy it hardly seems worth putting your kit on!
Easy jog 3 No pressure, just loosening up or a recovery run.
Jog 4 Still an easy pace but a little faster than an easy jog.
Comfortable 5
You can chat easily to your training partner and the keep the pace going.
Steady 6

Even paced run, can chat in short sentences.

Brisk 7 Slightly breathless pace, not easy to hold a conversation with your training partner.
 
 
Anything letting you down?
If you’re aware there is something letting you down then work on it. Don’t let a weakness bring down your training. Deal with it as soon as you identify it. It could be a slight injury or slightly ill-fitting shoes. Whatever it is, sort it as soon as possible!
 
 

Reward yourself!
Treat yourself for adhering to your training plan. Perhaps a sports massage, a session with a personal trainer or some new kit will keep you keen!
 
 

Stay hydrated
 To avoid dehydration while running, remember to drink plenty of (non-dehydrating) fluids such as water, orange juice or a sports drink. Be aware though that you can overdo it. Many people find the following tip useful: when running, drink until you hear sloshing in your stomach or feel that your stomach is full. When the sloshing sound goes away, resume drinking. Or, when running make sure you take in fluids at least every 15 minutes.
 
   
Before all sessions, please ensure that you warm-up and do some light stretches. After your run you should cool-down and then stretch gently to avoid injury. Avoid bouncing to stretch the muscles, this can cause harm so be careful. Gentle jog/fast walk for males is around 65% of your maximum heart rate (MHR). For women your MHR is 226 minus your age and men 220 minus your age, this is an approximation. You can accurately measure your heart rate by using a heart rate monitor; use the manufacturer’s instructions to correctly use the device. Jog is assuming a heart rate of around 70% of MHR and you should be able to chat throughout. Run is around 80% of MHR. Remember this is a guide to your days running/training and you should only run/train if you feel 100%. realbuzz.com Ltd and partners cannot be held responsible for the misuse and/or injury or death caused by using these guides. As with any training plan or guide you should consult your GP before embarking on your training. Information remains the copyright of realbuzz.com Ltd and its suppliers.