running training guide - shelter.org.uk€¦ · make you pee), so if you are drinking a lot of...

Running training guide

Getting ready to trainHow do I start training for a full/half marathon?What equipment do I need to start training?Join a running clubWarm up and cool downHydrationNutrition

Injury preventionWhy do runners get injured?Is injury preventable?Injury prevention rules

Staying motivatedShould training be this hard?Join a running club or a gymRun with a friendCross trainingRemember why you’re doing thisFeeling tired and demotivated?

Cross trainingWhat is cross training?Why cross train?Options for cross training

ContentsUsing the training plansWhich training plan do I use?How do I use the training plan?

Full marathon training schedule3 hours3 hours 30 minutes4 hours4 hours 30 minutes5 hours

Half marathon training schedule1 hour 30 minutes1 hour 45 minutes2 hours2 hours 15 minutes2 hours 30 minutes

01

0507

09

1317

22

How do I start training for a full/half marathon?Before starting any rigorous challenge it’s important to check you are healthy. If you have any doubts at all, you should have a medical check-up. At the very least have your blood pressure measured. Most gyms will do this for you, especially if you explain that you are training for a full/half marathon.

What equipment do I need to start training?You need very little equipment to start running. Most important are running shoes that suit your running style.

Runners’ feet land in one of three ways – neutral, pronation or supination. Most specialist running shops will be able to tell you by reviewing your running style and looking at the bottom of an old pair of shoes. If you cannot find a specialist running shop in your area, email Craig and Ben at [email protected] and we will recommend one for you.

Shoes are the most important items you will buy, so take your time and get the right ones. Running in the wrong type of shoes could cause injuries!

Other than shoes, you may need:

Essential ■ socks – good running socks will help keep you free from blisters

■ shorts – comfortable and well fitting ■ t-shirt – ideally a technical fibre version ■ watch or GPS device – these will help you understand your running pace

■ water bottle – hydration is important when doing any sport

■ reflective bands – these are imperative if you are running in the dark

Nice to have

■ upper body base layer – these wick away the sweat when you are running so that you don’t get cold

■ leggings – these are tight fitting and will keep your muscles warm without bulk in cold weather

■ woolly hat – this will keep you warm if it is cold

■ waterproof jacket – nice to have but not essential

■ running head torch – not essential except if you live in a place without street lights

Join a running clubIf you join a large local running club, you will find there will be someone to train with whatever your pace. They will have sessions during the week where you can run on the road or on a

Getting ready to train

Running training guide1 Running training guide 2

track. Most importantly as the training progresses towards the event day, they will organise long runs, usually at the weekends, which will be built up steadily over the weeks.

Warm up and cool downBefore your run Before starting your run, walk for around five minutes, then start a jog and take your muscles through the range of movements they will use when running.

Start with swinging your arms in the way a 100m sprinter would, then do knee raises so that if you hold your hands at waist height they will just about touch. Bring your heels to the underside of your bottom. Finally, put all three movements together. This will not only raise your heart rate, but will also warm up your muscles.

■ five-minute walk/light jog ■ arm swinging ■ knee raises ■ heel raises ■ walking lunges ■ all three together ■ repeat three times

When you finish running After you’ve finished training, walk/slow jog for 10 minutes, stretch, have something to drink and eat, then shower. This helps to keep the muscles long, and long muscles are strong muscles. You should also stretch on rest days as this will stop the muscles shortening and becoming stiff.

■ Get warm either by going indoors or putting on extra clothes, remove cold sweaty clothes.

■ At the very least, stretch calves, hamstrings, quadriceps and hip flexors. Hold each stretch for about 30 seconds, but longer on tighter muscles if possible. You should only feel tension, there shouldn’t be any pain.

■ Hydrate (see the section below). ■ Eat something within 20 minutes of finishing your session. Ideally a mixture of carbohydrate and protein aids recovery, but avoid fatty foods.

■ Have a shower or bath.

HydrationDifferent people have different sweat rates. As a rough guide you should be drinking two litres of water each day, plus drinking enough during

and after you train. The easiest way to tell whether you are hydrated is to check the colour of your urine. If you are properly hydrated it should be a pale straw colour. If you are dehydrated, you increase the chance of getting injured. Also, being three per cent dehydrated will reduce your performance by 10 per cent.

Coffee and tea are diuretics (they make you pee), so if you are drinking a lot of these products then you need to increase the amount of water that you drink.

NutritionConsider the amount of food and calories you’re taking in. When training, you’ll roughly burn 100 calories per mile. So if you cover 13 miles in a training session you’ll need to replace 1,300 calories in your diet.

If you have any questions on running nutrition or if you were hoping to lose weight during your training, please email Craig and Ben at [email protected]


Why do runners get injured?At least 40 per cent of runners get some injury while training for a full/half marathon – 10 per cent will withdraw, 20 per cent run with niggles and 10 per cent get cured in time.

Science shows that when we train we actually damage the muscle fibres. These are called micro tears. When we rest, the small tears to the muscles fix themselves and make the muscles stronger. When we get injuries, it’s normally because we haven’t let the body repair itself enough. The micro tears then become macro tears (in other words, a torn muscle).

Is injury preventable?Many people get injuries during marathon training due to the increase in days they are completing high-impact activities. Training to run this distance can be a shock to your system, so you really need to ensure you listen to your body and complete the right session at the right time.

Some injury prevention rules are:

■ never run while your muscles are still excessively sore from the last training session – you can cross train to give your muscles a chance to repair

■ make sure your shoes are the correct ones for you

■ stay hydrated – drink enough to ensure your urine is a pale straw colour

■ avoid having running sessions back to back

■ always warm up and down ■ think about your nutrition in the first 20 minutes after training

Remember: It’s our aim to get you to the start line fit and ready to run. We want you to reach your goal, and in turn, help us reach ours.

If you have any injury or fitness concerns, please email [email protected] Craig and Ben will respond to your query within 72 hours.

Injury prevention


Should training be this hard?Even the super fit have days where they would rather sit in front of the TV and have a day off! So what strategies can we use to minimise the negative effects of training?

When you first start out on the road to a full/half marathon, it’s important that you have the support of your family, friends and work colleagues. After all, you’re running for a good cause – helping people in desperate housing need and you need people’s support to help you raise the sponsorship. Once everyone is onboard, it’s easier to tell them about your training and your worries.

Join a running club or a gymThis way you will be training with like-minded people. You will be with other people trying to achieve the same goal and going through the same stresses and strains as you.

Run with a friendFind a running buddy who is about the same pace as you. This way you can talk about what is going right. Always be positive with each other – remember, the glass is always half full!

Cross trainingThis allows you to do something different, while still building your fitness levels. Also you may be able to do some of this with your family and friends. Read the guide to cross training on page 9 for more information.

Remember why you’re doing thisWhat you’re doing will make a difference and that’s why you are putting yourself out there, working really hard. You want to achieve something not only for yourself, but to help other people as well.

Feeling tired and demotivated?Don’t be a slave to your programme. You don’t need to complete every session on the set day. Missing an occasional session or taking it a little easier will not do any harm when it comes to achieving your goal.

‘It sounded like a good idea when I entered!’

Staying motivated


What is cross training?Cross training is doing a sport or activity that doesn’t use running as its main emphasis, to complement your training for a full/half marathon.

Why cross train?Cross training prevents overuse injuries. People get repetitive strain injures from doing the same movements over and over. When we ask our body to run for a number of hours for at least 16 weeks, we put the muscles into imbalance. For example, one part of the calf muscle becomes stronger than other parts of it. By cross training, we minimise the chance of this by strengthening all your muscles and keeping them balanced.

Options for cross trainingSwimming Water is 2,000 times thicker than air, so whatever we do in it is hard work. However, there is no impact to the legs, unlike running. If you swim a mixture of strokes, your fitness level will soar. Start with a target, say 10 lengths, and give yourself an hour to do it. This way you can have rest gaps after each length. Gradually shorten the rest gaps and increase the lengths.

Water running You’ll need a flotation belt, a swimming pool and a sense of humour! This provides the advantages of running without the impact. Lean forward in the water at around a 45-degree angle. Not letting your feet touch the bottom, start to run slowly so that your arms and feet are pushing you forward through the water. You will not go very fast even when you do speed work, however the effort will feel hard. Do 10 minutes of easy running, followed by four x two minutes of fast running with two minutes of slow recovery in between, then five minutes of easy running to cool down.

Cycling This is non-weight bearing and can be done outside or on static bikes in the gym. Most towns have cycling routes to keep you off the busy roads, so start by using your bike for all those journeys of a couple of miles or less that you would normally take a car or the bus for. Spin sessions are run in gyms all over the country or use a static bike at home – you can even watch your favourite TV programme while doing it!

Circuits These are ideal for strengthening all the muscles that you don’t use in running and keeping them balanced.

Cross training


Most sports centres have classes, so make sure the instructor shows you how to perform the exercises properly. Your muscles will ache at first, so take it slowly to start with.

Walking At first you’ll probably have to do this for longer than you can run, but it gives you some idea of what it is like to be on your feet for several hours, without the risk of injury that running brings. During the marathon you may have to walk a bit. Instead of strolling though, walk with a brisk motion using your arms in a marching fashion. This way even if you walked the full/half marathon (which you won’t!) you could still cover the distance in less time than you think.

Pilates or core exercises These strengthen all the bits we don’t work on in running. However, when you get tired, these are the parts that will allow your legs to carry on functioning in the full/half marathon.

Find a pilates class or work from a DVD. Core exercises include sit-ups and push-ups (anything that ensures you have a strong trunk).

Other sports You may already play other sports, and there is no reason to stop. However, if for example you play squash on a Saturday, then you should move the day for your long run from Sunday to around the Wednesday. This will allow you to get over the long run before you play squash and the squash before you do your long run.

Contact Craig and Ben for advice on how a sport fits into your particular training: [email protected]


Which plan do I use?You need to decide which plan is best for you. Ideally you will have a recent 5km, 10km or half marathon time to project a longer distance time against.

Please review the box below to see what your predicted full marathon time might be.

Estimated full marathon time

5km 10km Half marathon

3 hrs 18 mins 20 secs 38 mins 21 secs 1 hr 24 mins 59 secs

3 hrs 30 mins 21 mins 30 secs 44 mins 59 secs 1 hr 39 mins 39 secs

4 hrs 24 mins 30 secs 51 mins 16 secs 1 hr 53 mins 34 secs

4 hrs 30 mins 27 mins 40 secs 57 mins 53 secs 2 hrs 8 mins 14 secs

5 hrs 31 mins 18 secs 1 hr 5 mins 16 secs 2 hrs 23 mins 53 secs

Please review the box below to see what your predicted half marathon time might be.

Estimated half marathon time

5km 10km

1 hr 30 mins 19 mins 20 secs 40 mins 27 secs

1 hr 45 mins 22 mins 30 secs 47 mins 04 secs

2 hrs 25 mins 50 secs 54 mins 03 secs

2 hrs 15 mins 29 mins 00 secs 1 hr 00 mins 40 secs

2 hrs 30 mins 32 mins 38 secs 1 hr 08 mins 03 secs

Using the training plans


How do I use the training plan?All of the plans are based around a five-day training week; this will include three days of running and two days of cross training, ideally keeping the impact low on the non-running days. If you are an experienced runner and have been training regularly for the past six months, you may start the plan at week 16. If you are new to running, we would suggest you complete the full 24 weeks of training.

Run 1: Interval trainingColumn 1 (Session) tells you about the distances and repetitions, column 2 (Pace) is the time you need to complete each rep in and column 3 (Recovery) is the recovery time between each rep.

Run 2: Tempo training This will typically be at a pace quicker than your marathon/half marathon speed. Column 1 (Distance) tells you the miles you need to run, with column 2 (Pace) being the time you need to run each mile in.

Run 3: Long run The aim of this is to build up duration and then intensity so your body is ready for the distance on race day. Column 1 (Distance) tells you the miles you need to run, with column 2 (Pace) being the time you need to run each mile in.

All sessions should include a warm up and cool down lasting a minimum of 10 mins.

Craig McIntyre and Ben Harding are qualified personal trainers and fitness tutors who have been working in the industry since the late 90s. They work for a leisure charity that delivers running and fitness sessions for local residents in Islington, London.

Both are keen runners and have completed several marathons and half marathons, including the London Marathon, with Ben being a sub 2.45hr and Craig being a sub 3.30hr runner. They are keen to help runners completing events for Shelter by offering a personal email advice service and assisting in everything from choosing the appropriate training plan to staying injury free.

Email: [email protected]

‘Running the London Marathon for such a great charity was one of the best things I’ve ever done!’


Full marathon training schedule: 3 hrs

Run 1 Run 2 Run 3

Session (distance and reps)

Pace (time to complete each rep)

Recovery (time between each rep)

Distance (miles)

Pace (time to complete each mile)

Distance (miles)


24 2 x 1600m 5.41 2 mins 2 6.14 5 6.52

23 3 x 800m 2.43 1 min 3 6.29 6 7.02

22 2 x 1200m 4.10 2 mins 3 6.14 6 6.52

21 3 x 1000m 3.25 2 mins 2 6.14 8 7.12

20 2 x 1600m 5.41 2 mins 3 6.29 8 7.07

19 3 x 1200m 4.10 2 mins 2 6.29 10 7.22

18 4 x 800m 2.43 2 mins 3 6.14 10 7.12

17 6 x 400m 1.19 1 min 2 6.29 11 7.37

16 3 x 1600m 5.41 1 min 2 6.14 13 7.22

15 5 x 800m 2.43 2 mins 5 6.52 15 7.37

14 4 x 1200m 4.10 2 mins 5 6.44 17 7.37

13 5 x 1000m 3.25 2 mins 4 6.29 20 7.52

12 3 x 1600m 5.41 1 min 3 6.14 18 7.37

11 4 x 1200m 4.10 2 mins 5 6.29 20 7.37

10 6 x 800m 2.43 1.30 mins 6 6.44 13 7.07

9 2 x 6 x 400m

1.19 1.30 & 2.30 mins

3 6.14 18 7.22

8 2 x 2000m 7.12 2 mins 4 6.29 20 7.22

7 3 x 2 x 1200m

4.10 2 & 4 mins 10 6.52 15 7.12

6 5 x 1000m 3.25 2 mins 5 6.52 22 7.22

5 3 x 1600m 5.41 2 mins 10 6.52 15 7.02

4 10 x 400m 1.19 2 mins 8 6.52 22 7.07

3 8 x 800m 2.43 2 mins 5 6.29 13 6.52

2 5 x 1000m 3.25 2 mins 3 6.14 10 6.52

1 6 x 400m 1.19 2 mins 3 6.52 26.2 6.52

Full marathon training schedule: 3 hrs 30 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 2 x 1600m 6.39 2 mins 2 7.12 5 7.58

23 3 x 800m 3.12 1 min 3 7.27 6 8.08

22 2 x 1200m 4.53 2 mins 3 7.12 6 7.58

21 3 x 1000m 4.01 2 mins 2 7.12 8 8.18

20 2 x 1600m 6.39 2 mins 3 7.27 8 8.13

19 3 x 1200m 4.53 2 mins 2 7.27 10 8.28

18 4 x 800m 3.12 2 mins 3 7.12 10 8.18

17 6 x 400m 1.34 1 min 2 7.27 11 8.43

16 3 x 1600m 6.39 1 min 2 7.12 13 8.28

15 5 x 800m 3.12 2 mins 5 7.58 15 8.43

14 4 x 1200m 4.53 2 mins 5 7.42 17 8.43

13 5 x 1000m 4.01 2 mins 4 7.27 20 8.58

12 3 x 1600m 6.39 1 min 3 7.12 18 8.43

11 4 x 1200m 4.53 2 mins 5 7.27 20 8.43

10 6 x 800m 3.12 1.30 mins 6 7.42 13 8.13

92 x 6 x 400m 1.34

1.30 & 2.30 mins 3 7.12 18 8.28

8 2 x 2000m 8.24 2 mins 4 7.27 20 8.28

73 x 2 x 1200m 4.53 2 & 4 mins 10 7.58 15 8.18

6 5 x 1000m 4.01 2 mins 5 7.58 22 8.28

5 3 x 1600m 6.39 2 mins 10 7.58 15 8.08

4 10 x 400m 1.34 2 mins 8 7.58 22 8.13

3 8 x 800m 3.12 2 mins 5 7.27 13 7.58

2 5 x 1000m 4.01 2 mins 3 7.12 10 7.58

1 6 x 400m 1.34 2mins 3 7.58 26.2 7.58

Week

Week



Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 2 x 1600m 7.40 2 mins 2 8.13 3 9.19

23 3 x 800m 3.42 1 min 3 8.28 4 9.24

22 2 x 1200m 5.39 2 mins 3 8.13 4 9.19

21 3 x 1000m 4.40 2 mins 2 8.13 5 9.29

20 2 x 1600m 7.40 2 mins 3 8.28 6 9.39

19 3 x 1200m 5.39 2 mins 2 8.28 6 9.39

18 4 x 800m 3.42 2 mins 3 8.13 7 9.54

17 6 x 400m 1.49 1 min 2 8.28 8 9.39

16 3 x 1600m 7.40 1 min 2 8.13 9 9.39

15 5 x 800m 3.42 2 mins 5 9.09 10 9.54

14 4 x 1200m 5.39 2 mins 5 8.43 11 9.39

13 5 x 1000m 4.40 2 mins 4 8.28 13 9.39

12 3 x 1600m 7.40 1 min 3 8.13 15 10.09

11 4 x 1200m 5.39 2 mins 5 8.28 18 10.09

10 6 x 800m 3.42 1.30 mins 6 8.43 20 10.09

92 x 6 x 400m 1.49

1.30 & 2.30 mins 3 8.13 15 9.29

8 2 x 2000m 9.40 2 mins 4 8.28 18 9.39

73 x 2 x 1200m 5.39 2 & 4 mins 10 9.09 20 9.39

6 5 x 1000m 4.40 2 mins 5 9.09 15 9.19

5 3 x 1600m 7.40 2 mins 10 9.09 18 9.19

4 10 x 400m 1.49 2 mins 8 9.09 22 9.24

3 8 x 800m 3.42 2 mins 5 8.28 13 9.09

2 5 x 1000m 4.40 2 mins 3 8.13 10 9.09

1 6 x 400m 1.49 2 mins 3 9.09 26.2 9.09

Full marathon training schedule: 4 hrs 30 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 2 x 1600m 8.38 2 mins 2 9.11 3 10.26

23 3 x 800m 4.11 1 min 3 9.26 4 10.31

22 2 x 1200m 6.23 2 mins 3 9.11 4 10.26

21 3 x 1000m 5.16 2 mins 2 9.11 5 10.36

20 2 x 1600m 8.38 2 mins 3 9.26 6 10.46

19 3 x 1200m 6.23 2 mins 2 9.26 6 10.46

18 4 x 800m 4.11 2 mins 3 9.11 7 11.01

17 6 x 400m 2.04 1 min 2 9.26 8 10.46

16 3 x 1600m 8.38 1 min 2 9.11 9 10.46

15 5 x 800m 4.11 2 mins 5 10.16 10 11.01

14 4 x 1200m 6.23 2 mins 5 9.41 11 10.46

13 5 x 1000m 5.16 2 mins 4 9.26 13 10.46

12 3 x 1600m 8.38 1 min 3 9.11 15 11.16

11 4 x 1200m 6.23 2 mins 5 9.26 18 11.16

10 6 x 800m 4.11 1.30 mins 6 9.41 20 11.16

92 x 6 x 400m 2.04

1.30 & 2.30 mins 3 9.11 15 10.36

8 2 x 2000m 10.53 2 mins 4 9.26 18 10.46

73 x 2 x 1200m 6.23 2 & 4 mins 10 10.16 20 10.46

6 5 x 1000m 5.16 2 mins 5 10.16 15 10.26

5 3 x 1600m 8.38 2 mins 10 10.16 18 10.26

4 10 x 400m 2.04 2 mins 8 10.16 22 10.31

3 8 x 800m 4.11 2 mins 5 9.26 13 10.16

2 5 x 1000m 5.16 2 mins 3 9.11 10 10.16

1 6 x 400m 2.04 2 mins 3 10.16 26.2 10.16

Week

Week



Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 2 x 1600m 9.39 2 mins 2 10.12 3 11.55

23 3 x 800m 4.41 1 min 3 10.27 4 12

22 2 x 1200m 7.08 2 mins 3 10.12 4 11.55

21 3 x 1000m 5.55 2 mins 2 10.12 5 12.05

20 2 x 1600m 9.39 2 mins 3 10.27 6 12.15

19 3 x 1200m 7.08 2 mins 2 10.27 6 12.15

18 4 x 800m 4.41 2 mins 3 10.12 7 12.3

17 6 x 400m 2.19 1 min 2 10.27 8 12.15

16 3 x 1600m 9.39 1 min 2 10.12 9 12.15

15 5 x 800m 4.41 2 mins 5 11.45 10 12.3

14 4 x 1200m 7.08 2 mins 5 10.42 11 12.15

13 5 x 1000m 5.55 2 mins 4 10.27 13 12.15

12 3 x 1600m 9.39 1 min 3 10.12 15 12.45

11 4 x 1200m 7.08 2 mins 5 10.27 18 12.45

10 6 x 800m 4.41 1.30 mins 6 10.42 20 12.45

92 x 6 x 400m 2.19

1.30 & 2.30 mins 3 10.12 15 12.05

8 2 x 2000m 12.08 2 mins 4 10.27 18 12.15

73 x 2 x 1200m 7.08 2 & 4 mins 10 11.45 20 12.15

6 5 x 1000m 5.55 2 mins 5 11.45 15 11.55

5 3 x 1600m 9.39 2 mins 10 11.45 18 11.55

4 10 x 400m 2.19 2 mins 8 11.45 22 12

3 8 x 800m 4.41 2 mins 5 10.27 13 11.45

2 5 x 1000m 5.55 2 mins 3 10.12 10 11.45

1 6 x 400m 2.19 2 mins 3 11.45 26.2 11.45

Half marathon training schedule: 1 hr 30 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 8x400m 1.23 2 mins 2 7 4 7.23

23 5x600m 2.07 2 mins 2 6.45 4 7.13

22 4 x 800m 2.51 2 mins 2 6.45 5 7.23

21 2x1200m 4.22 2 mins 3 7 5 7.13

20 3x1000m 3.35 2 mins 3 6.45 6 7.23

19 2x1600m 5.57 2 mins 4 6.45 6 7.13

18 10x400m 1.23 1.30 mins 4 6.3 8 7.13

17 7x600m 2.07 1 min 3 6.45 9 7.13

16 6 x 800m 2.51 1.30 mins 3 6.3 10 7.23

15 3x1200m 4.22 2 mins 5 6.45 9 7.13

14 4x1000m 3.35 2 mins 3 6.3 9 7.13

13 3x1600m 5.57 1 min 6 7 11 7.23

12 4x1200m 4.22 2 mins 2 + 2 6.3 10 7.13

11 6x800m 2.51 1.30 mins 5 6.45 12 7.23

10 12x400m 1.23 1.30 mins 2 + 2 6.3 8 7.13

9 3x2000m 7.32 3 mins 5 6.45 13 7.23

8 3x(2x1200m) 4.22 2 & 4 mins 6 6.45 10 7.13

7 5x1000m 3.35 2 mins 5 6.45 14 7.23

6 3x1600m 5.57 1 min 6 7 10 7.13

5 10x400m 1.23 1 min 5 6.45 15 7.23

4 3x2000m 7.32 2 mins 2 + 2 6.45 10 6.53

3 3x1600m 5.57 1 min 5 6.45 12 7.13

2 5x1000m 3.35 2 mins 3 6.3 8 6.53

1 6x400m 1.23 2 mins 3 7 13.1 6.53

Week

Week


Half marathon training schedule: 1 hr 45 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 8 x 400m 1.39 2 mins 2 8.02 4 8.32

23 5 x 600m 2.3 2 mins 2 7.47 4 8.22

22 4 x 800m 3.21 2 mins 2 7.47 5 8.32

21 2 x 1200m 5.08 2 mins 3 8.02 5 8.22

20 3 x 1000m 4.14 2 mins 3 7.47 6 8.32

19 2 x 1600m 6.59 2 mins 4 7.47 6 8.22

18 10 x 400m 1.39 1.30 mins 4 7.32 8 8.22

17 7 x 600m 2.3 1 min 3 7.47 9 8.22

16 6 x 800m 3.21 1.30 mins 3 7.32 10 8.32

15 3 x 1200m 5.08 2 mins 5 7.47 9 8.22

14 4 x 1000m 4.14 2 mins 3 7.32 9 8.22

13 3 x 1600m 6.59 1 min 6 8.02 11 8.32

12 4 x 1200m 5.08 2 mins 2 + 2 7.32 10 8.22

11 6 x 800m 3.21 1.30 mins 5 7.47 12 8.32

10 12 x 400m 1.39 1.30 mins 2 + 2 7.32 8 8.22

9 3 x 2000m 8.48 3 mins 5 7.47 13 8.32

83 x (2 x 1200m) 5.08 2 & 4 mins 6 7.47 10 8.22

7 5 x 1000m 4.14 2 mins 5 7.47 14 8.32

6 3 x 1600m 6.59 1 min 6 8.02 10 8.22

5 10 x 400m 1.39 1 min 5 7.47 15 8.32

4 3 x 2000m 8.48 2 mins 2 + 2 7.47 10 8.02

3 3 x 1600m 6.59 1 min 5 7.47 12 8.22

2 5 x 1000m 4.14 2 mins 3 7.32 8 8.02

1 6 x 400m 1.39 2 mins 3 8.02 13.1 8.02

Half marathon training schedule: 2 hrs

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 8 x 400m 1.55 2 mins 2 9.06 3 9.36

23 5 x 600m 2.54 2 mins 2 8.51 3 9.36

22 4 x 800m 3.53 2 mins 2 8.51 4 9.46

21 2 x 1200m 5.56 2 mins 3 9.06 4 9.36

20 3 x 1000m 4.54 2 mins 3 8.51 5 9.46

19 2 x 1600m 8.03 2 mins 4 8.51 5 9.36

18 10 x 400m 1.55 1.30 mins 4 8.36 4 9.36

17 7 x 600m 2.54 1 min 3 8.51 6 9.46

16 6 x 800m 3.53 1.30 mins 3 8.36 6 9.36

15 3 x 1200m 5.56 2 mins 5 8.51 8 9.46

14 4 x 1000m 4.54 2 mins 3 8.36 8 9.36

13 3 x 1600m 8.03 1 min 6 9.06 9 9.46

12 4 x 1200m 5.56 2 mins 2 + 2 8.36 9 9.36

11 6 x 800m 3.53 1.30 mins 5 8.51 10 9.46

10 12 x 400m 1.55 1.30 mins 2 + 2 8.36 10 9.36

9 3 x 2000m 10.09 3 mins 5 8.51 7 9.16

83 x (2 x 1200m) 5.56 2 & 4 mins 6 8.51 11 9.36

7 5 x 1000m 4.54 2 mins 5 8.51 10 9.16

6 3 x 1600m 8.03 1 min 6 9.06 11 9.36

5 10 x 400m 1.55 1 min 5 8.51 12 9.46

4 3 x 2000m 10.09 2 mins 2 + 2 8.51 10 9.16

3 3 x 1600m 8.03 1 min 5 8.51 11 9.36

2 5 x 1000m 4.54 2 mins 3 8.36 8 9.16

1 6 x 400m 1.55 2 mins 3 9.06 13.1 9.16

Week

Week


Half marathon training schedule: 2 hrs 15 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 8 x 400m 2.1 2 mins 2 10.07 3 10.46

23 5 x 600m 3.17 2 mins 2 9.52 3 10.46

22 4 x 800m 4.24 2 mins 2 9.52 4 10.56

21 2 x 1200m 6.42 2 mins 3 10.07 4 10.46

20 3 x 1000m 5.32 2 mins 3 9.52 5 10.56

19 2 x 1600m 9.04 2 mins 4 9.52 5 10.56

18 10 x 400m 2.1 1.30 mins 4 9.37 4 10.46

17 7 x 600m 3.17 1 min 3 9.52 6 10.46

16 6 x 800m 4.24 1.30 mins 3 9.37 6 10.46

15 3 x 1200m 6.42 2 mins 5 9.52 8 10.56

14 4 x 1000m 5.32 2 mins 3 9.37 8 10.46

13 3 x 1600m 9.04 1 min 6 10.07 9 10.56

12 4 x 1200m 6.42 2 mins 2 + 2 9.37 9 10.46

11 6 x 800m 4.24 1.30 mins 5 9.52 10 10.56

10 12 x 400m 2.10 1.30 mins 2 + 2 9.37 10 10.46

9 3 x 2000m 11.25 3 mins 5 9.52 7 10.26

83 x (2 x 1200m) 6.42 2 & 4 mins 6 9.52 11 10.46

7 5 x 1000m 5.32 2 mins 5 9.52 10 10.26

6 3 x 1600m 9.04 1 min 6 10.07 11 10.46

5 10 x 400m 2.10 1 min 5 9.52 12 10.56

4 3 x 2000m 11.25 2 mins 2 + 2 9.52 10 10.26

3 3 x 1600m 9.04 1 min 5 9.52 11 10.46

2 5 x 1000m 5.32 2 mins 3 9.37 8 10.26

1 6 x 400m 2.10 2 mins 3 10.07 13.1 10.26

Half marathon training schedule: 2 hrs 30 mins

Run 1 Run 2 Run 3




Distance (miles)


Distance (miles)


24 8 x 400m 2.27 2 mins 2 11.12 3 11.59

23 5 x 600m 3.41 2 mins 2 10.57 3 11.59

22 4 x 800m 4.55 2 mins 2 10.57 4 12.09

21 2 x 1200m 7.30 2 mins 3 11.12 4 11.59

20 3 x 1000m 6.13 2 mins 3 10.57 5 12.09

19 2 x 1600m 10.09 2 mins 4 10.57 5 11.59

18 10 x 400m 2.27 1.30 mins 4 10.42 4 11.59

17 7 x 600m 3.41 1 min 3 10.57 6 12.09

16 6 x 800m 4.55 1.30 mins 3 10.42 6 11.59

15 3 x 1200m 7.30 2 mins 5 10.57 8 12.09

14 4 x 1000m 6.13 2 mins 3 10.42 8 11.59

13 3 x 1600m 10.09 1 min 6 11.12 9 12.09

12 4 x 1200m 7.30 2 mins 2 + 2 10.42 9 11.59

11 6 x 800m 4.55 1.30 mins 5 10.57 10 12.09

10 12 x 400m 2.27 1.30 mins 2 + 2 10.42 10 11.59

9 3 x 2000m 12.46 3 mins 5 10.57 7 11.39

83 x (2 x 1200m) 7.30 2 & 4 mins 6 10.57 11 11.59

7 5 x 1000m 6.13 2 mins 5 10.57 10 11.39

6 3 x 1600m 10.09 1 min 6 11.12 11 11.59

5 10 x 400m 2.27 1 min 5 10.57 12 12.09

4 3 x 2000m 12.46 2 mins 2 + 2 10.57 10 11.39

3 3 x 1600m 10.09 1 min 5 10.57 11 11.59

2 5 x 1000m 6.13 2 mins 3 10.42 8 11.39

1 6 x 400m 2.27 2 mins 3 11.12 13.1 11.39

Week

Week


RH

4524. Registered charity in E

ngland and Wales (263710) and in S

cotland (SC

002327). Photo

s by M

ax Ham

ilton, E

dd

ie MacD

onald and iS

tockp

hoto.

Why run for Shelter?

In our affluent nation, tens of thousands of people wake up every day in housing that is run-down, overcrowded or dangerous. Many others have lost their home altogether. The desperate lack of decent, affordable housing is robbing us of security, health and a fair chance in life. Shelter believes everyone should have a home. More than one million people a year come to us for advice and support via our website, helplines and national network of services. We help people to find and keep a home in a place where they can thrive, and tackle the root causes of bad housing by campaigning for new laws, policies and solutions.

Visit shelter.org.uk to join our campaign, find housing advice or make a donation.

We need your help to continue our work. Please support us.

Shelter 88 Old Street London EC1V 9HU

shelter.org.uk

running training guide - shelter.org.uk€¦ · make you pee), so if you are drinking a lot of...

Documents