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by Team Cellucor February 17, 2017



Not everybody has the sheer force or will to become an ironman or a triathlete but it seems that half marathons are a sweet spot between challenging yourself and overdoing it. It’s easy to see why – a half marathon seems more achievable than a full marathon, but it’s by no means a goal for the faint of heart. While half marathons were once thought of as a stepping-stone to a full marathon, they’re now seen as a worthy goal unto themselves. That's because training to be fit enough to complete a half-marathon will build endurance and a leaner, stronger, more capable body.

This half marathon plan will help you train for your event. If you can run for 40-50 minutes non-stop right now, then you’re more than fit enough to start this program. Good luck!


YOUR HALF MARATHON PLAN

WEEK 1

Monday: Rest
Tuesday: Run for 40 minutes at a slow easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 4 minutes then jog for 4 minutes to recover. Repeat 4 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 60 minutes at an easy pace

WEEK 2

Monday: Rest
Tuesday: Run for 30 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 40 minutes at an easy pace
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 25 minutes at a slow pace then increase the pace and run for another 25 minutes.

WEEK 3

Monday: Rest
Tuesday: Run for 40 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 6 minutes then jog for 3 minutes to recover. Repeat 4 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 90 minutes at a slow relaxed pace with the 30 minutes in the middle at a faster pace than the first or last 30 minutes.

WEEK 4

Monday: Rest
Tuesday: Run for 30 minutes at an easy pace.
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 3 minutes then jog for 3 minutes to recover. Repeat 10 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 75 minutes at a slow relaxed pace

WEEK 5

Monday: Rest
Tuesday: Run for 40 minutes at an easy pace
Wednesday: Rest
Thursday: Run for 5 minutes to warm-up. Run as fast as you can manage for 3 minutes then jog for 3 minutes to recover. Repeat 6 times then run for 5 minutes at an easy pace.
Friday: Rest
Saturday: Pilates class or core strengthening circuit
Sunday: Run for 60 minutes at a relaxed pace

WEEK 6

Monday: Rest
Tuesday: Run for 30 minutes with the last 10 minutes at your HR race
Wednesday: Rest
Thursday: Run for 25 minutes at an easy relaxed pace
Friday: Rest
Saturday: Run for 15 minutes at an easy pace followed by a full body stretch
Sunday: Race day

 

Let us know how you progress through the program by reaching out through @Cellucor on Facebook, Instagram, and Twitter!

Team Cellucor
Team Cellucor



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