wee tra pla | eet date 5 · 2020-01-10 · prer hal arath wee tra pla | eet date 5 salford quays -...
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IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20
Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre
Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
MONDAY
MONDAY
MONDAY
MONDAY
REST
REST
REST
REST
20 minutes of easy running
20 minutes of easy running
25 minutes of easy running
30 minutes of easy running
REST
REST
REST
REST
REST20 minutes of easy running
5 minutes at your half marathon
pace followed by 3 minutes jog/walk to recover, repeat-
ed 4 times.
3 minute efforts followed by 2 min-
utes jog/walk to recover, repeated
7 times.
25 minutes of steady running, with 10 minutes warm up and 10 minutes warm
down.
4 miles of easy running
5 miles of easy running
7 miles of easy running
20 minutes of easy running
25 minutes of easy running
30 minutes of easy running
3 miles of easy running
20 minutes of easy running
REST
REST
REST
TUESDAY
TUESDAY
TUESDAY
TUESDAY
WEDNESDAY
WEDNESDAY
WEDNESDAY
WEDNESDAY
THURSDAY
THURSDAY
THURSDAY
THURSDAY
FRIDAY
FRIDAY
FRIDAY
FRIDAY
SATURDAY
SATURDAY
SATURDAY
SATURDAY
SUNDAY
SUNDAY
SUNDAY
SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
x 5 LocationsSalford Quay
x 5 Locations
Salford Quay
x 5 Locations
Salford Quay
x 5 Locations
Salford Quay
IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20
Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre
Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.
WEEK 6
WEEK 7
WEEK 8
MONDAY
MONDAY
MONDAY
REST
REST
REST
20 minutes of easy running
30 minutes of easy running
30 minutes of easy running
REST
REST
REST
REST30 minutes of easy running
Run for 20 min-utes at your half marathon goal
pace, then jog for 3 minutes, then run for a further
15 minutes at you half marathon goal
pace.
25 minutes of running at your steady pace.
8 miles of easy running
11 miles of easy running
25 minutes of easy running
30 minutes of easy running
5 miles of easy running
10 minutes of easy running
REST
REST
TUESDAY
TUESDAY
TUESDAY
WEDNESDAY
WEDNESDAY
WEDNESDAY
THURSDAY
THURSDAY
THURSDAY
FRIDAY
FRIDAY
FRIDAY
SATURDAY
SATURDAY
SATURDAY
SUNDAY
SUNDAY
SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 5MONDAY
REST 30 minutes of easy running
REST 3 minutes at your 5k pace followed by 2 and a half
minutes jog/walk to recover, repeat-
ed 5 times.
6 miles of easy running
30 minutes of easy running
REST
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
x 5 Locations
Salford Quay
x 5 LocationsSalford Quay
x 5 Locations
Salford Quay
x 5 LocationsSalford Quay
IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20
Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre
Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.
WEEK 11
WEEK 12
MONDAY
MONDAY
REST
REST
30 minutes of easy running
35 minutes of easy running
REST
REST
REST6 minutes at your half marathon
pace followed but 2 minutes jog/walk to recover, repeat-
ed 3 times.
20 minutes of easy running
RACE DAYGOOD LUCK!
10 minutes of easy running
6 miles of easy running
30 minutes of easy running
REST
TUESDAY
TUESDAY
WEDNESDAY
WEDNESDAY
THURSDAY
THURSDAY
FRIDAY
FRIDAY
SATURDAY
SATURDAY
SUNDAY
SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 10MONDAY
REST 40 minutes of easy running
REST 35 minutes of steady running then 5 minutes hard controlled running to finish
9 miles of easy running
30 minutes of easy running
REST
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WEEK 9MONDAY
REST 30 minutes of easy running
REST 10 minutes running at your
half marathon goal pace followed by 5 minutes running at your 10k pace.
9 miles of easy running
30 minutes of easy running
REST
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY
x 5 Locations
Salford Quay
x 5 Locations
Salford Quay
x 5 Locations
Salford Quay
x 5 LocationsSalford Quay