5km, 10km & Half Marathon Training Programs Page 3
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45Km, 10Km & Half Marathon Training Programs
The how to’s of training.
In the training schedule you see that we have put the option of hill’s and tempo. We want you to
understand that while these are optional, they are really important to building both strength and
endurance for your body. We also understand that this language can make the adap-tive training
slightly intimidating, we want you to understand how to use it and why to use it. so here’ s the
quick and dirty.
Hills: you are working almost as hard as you can. The catch, you want to be the same speed at
the top as the when you start. This takes practice. Start easy your first set of hills, figure out your
pace. Hills will make you stronger, help with burst during the race and at the end of the race.
Tempo Run: Is described best as a “comfortably hard pace”, 8/10 where comfortable is 5, racing
is close to a 10. If you have trouble gaging this, there’s the talk test; during tempo you should be
able to answer questions with one-two word answers, if you can’t, you’re go-ing to hard.
Tempo runs are crucial as they train your body to sustain speed over distance. It is more crucial
in half marathon training than speed work, this is why its important to do them correctly. You
will run a 3-4 km in total distance when training for 5km race, 6-9 km distance for a 10km race
and 12-16 km for half marathon, including warm up and cool down. The tempo pace is done
for several seconds to minutes throughout the run in a repeating fashion. The tempo training is
added in during the last phase of training, when your fitness is best.
Half Marathon
Week
Repeat
Recovery
Warm up/Cool down
1
5x3 minute tempo
60 second easy jog
15 min
between each repeat
2
5x4 minute tempo
60 second easy jog
15 min
3
4x5 minute tempo
90 second easy jog
15 min
4
20 min steady tempo
none in between
15 min
3-5 weeks worth on long
During long run day,
Jog 5 min in between
warm up/cool down occur
run days, but not on rest
sufficiently warmed up,
during the workout
week. Should take place
about 1/3 tp 1/2 way
during weeks 9-11.
through the run. 2x4km
tempo pace.
Page 3
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