This 5-week Half Marathon training plan presented to you is not one of the most demanding, but not everyone has an optimal state to carry it out from beginning to end.
If you can’t keep pace and distance from this training, you shouldn’t worry. Simply stick it to your needs and you’ll be progressing later. Keep in mind that the goal is to comply with the marked guidelines, but everything depends on the runner and other factors such as the chosen circuit, the state of soul, or the climate of that day.
This 5-week training for a half marathon consists of several short and long cycles in which there will be racing, muscle strength work and series with different rhythms and distances. We’ve also included rest days, something very important that you have to respect to recover and prevent the risk of injury from multiplying.
Week 1
-Monday: 60 minutes of smooth running and 20 minutes of exercises to strengthen muscle.
-Tuesday: 20 minutes of smooth race, 5 series of 1000 meters (soft rhythm), and 10 minutes at a gentle pace.
-Wednesday: Rest
-Thursday: 15 minutes smooth run, 30 minutes at medium pace, 5 minutes slow pace, and 20 at medium pace.
-Friday: Rest
-Sature: 65 minutes of smooth race and 20 minutes of strengthening exercises
-Sunday: exercise without impact (bike or swimming)
Week 2
-Month: 70 minutes at a smooth pace and 20 minutes strengthening.
-Tuesdays: 15 minutes at a smooth pace, 8 series of 500 meters (fast rhythm), and 10 minutes smooth rhythm.
-Wednesday: Rest
-Thursday: 80 minutes at a smooth pace and strength exercise session.
-Friday: Rest
-Sature: 10 minutes at a slow pace, 25 minutes at an average pace, 5 minutes at a fast pace.
-Sunday: exercise without impact (bike or swimming)
Week 3
-Months: 75 minutes at a gentle pace and strength exercises.
-Tuesday: 20 minutes smooth pace and 3 series of 3000 meters (medium and fast rhythm) with several minutes of recovery between one and the other.
-Wednesday: Rest
-Thursday: 90 minutes at a gentle pace and strengthening session.
-Friday: Rest
-Sature: 10 minutes at a gentle pace, 30 at a medium pace, another 5 minutes at a fast pace, 30 minutes at a medium pace, and another 10 at a gentle pace.
-Sunday: Exercise without impact (bike or swimming)
Week 4
-Mon’s: 75 minutes at a gentle pace and muscle session.
-Tuesday: 15 minutes at a gentle pace, 3 series of 2000 meters (fast rhythm) with several minutes of rest between series, and 10 minutes at a gentle rhythm.
-Wednesday: Rest
-Thursday: 90 minutes at a slow pace.
-Friday: Rest
-Sature: 10 minutes at a slow pace, 50 minutes at a medium pace, and another 10 at a gentle pace.
-Sunday: Exercise without impact (bike or swimming)
Week 5
-Monday: 90 minutes at a slow pace and strengthening session.
-Tuesday: 10 minutes at a gentle pace, 10 series of 500 meters (fast rhythm) with several minutes of rest between one and the other, and 10 minutes at a gentle pace.
-Wednesday: Rest
-Thursday: 100 minutes at a slow pace and strength exercise session.
-Friday: Rest
-Saturday: 20 minutes at a gentle pace, 60 minutes at a medium pace, and another 20 minutes at a slow pace.
-Sunday: Exercise without impact (bike or swimming)