Canterbury Half Marathon


Pegasus
 

Training Program

If you're looking to do the Half Marathon either Running or Walking, the following program should get you through the event comfortably.

This is based on time on your feet which you will be doing on the day.  It is important that you go into the event with confidence and finish comfortably without injuring yourself before, on the day or afterwards.

Many people have the ambition and don't understand what it takes to execute an event, without injuring themselves, while they're on the journey. 

The following program, if followed will get you to the finish line comfortably. If you're looking to do the half faster or in a specific time, contact me and I can tailor a program for you .

This is a 12 week program and this is the minimum lead in time for a Half Marathon, preferably longer if you have the time and base fitness.

The other tip is to learn is pace setting.  The easiest way to learn this is out and back run/walking.  Run/walk out half the time you're going to be out for, then turn and run/walk back, this should be the same time as you went out.  If it is slower you started too fast, if it is faster you started too slow.  You want to be able to run/walk every km at the same pace.


Mon

 Tues

Wed

Thu

Fri

Sat 

Sun

Total Time per   week

Week 12

21-Sep

22-Sep

23-Sep

24-Sep

25-Sep

26-Sep

27-Sep



45min

rest

60 Min

30 min

rest

60 min

90 min

4 hrs 45 min










Week 11

28-Sep

29-Sep

30-Sep

1-Oct

2-Oct

3-Oct

4-Oct



50 min

rest

60 min

45 min

rest

60 min

100 min

5 hrs 15 min










Week 10

5-Oct

6-Oct

7-Oct

8-Oct

9-Oct

10-Oct

11-Oct



60 min

30 min

60 min

45 min

rest

75 min

105 min

6 hrs 15 min










Week 9

12-Oct

13-Oct

14-Oct

15-Oct

16-Oct

17-Oct

18-Oct



30 min

45 min

90 min

30 min

rest

75 min

120 min

6 hrs 30 min










Week 8

19-Oct

20-Oct

21-Oct

22-Oct

23-Oct

24-Oct

25-Oct



30 Min

45 min

60 min

30 min

rest

60 min

90 min

5 hrs 15 min










Week 7

26-Oct

27-Oct

28-Oct

29-Oct

30-Oct

31-Oct

1-Nov



60 min

30 min

60 min

60 min

rest

60 min

90 min

6 hrs










Week 6

2-Nov

3-Nov

4-Nov

5-Nov

6-Nov

7-Nov

8-Nov



30 Min

45 min

90 min

45 min

rest

75 min

105 min

6 hrs 30 min










Week 5

9-Nov

10-Nov

11-Nov

12-Nov

13-Nov

14-Nov

15-Nov



30 min

45 min

90 min

45 min

rest

60 min

180 Min

7 Hrs 










Week 4

16-Nov

17-Nov

18-Nov

19-Nov

20-Nov

21-Nov

22-Nov



30 Min

60 min

90 min

45 min

rest

60 min

90 min

6 hrs 15 min










Week 3

23-Nov

24-Nov

25-Nov

26-Nov

27-Nov

28-Nov

29-Nov



45 min

60 min

90 min

60 min

rest

75 min

105 min

7 hrs 15 min










Week 2

30-Nov

1-Dec

2-Dec

3-Dec

4-Dec

5-Dec

6-Dec



30 min 

90 min

120 min

60 min

rest

75 min

90 min

7 hrs 45 min










Week 1

7-Dec

8-Dec

9-Dec

10-Dec

11-Dec

12-Dec

13-Dec



rest

30 min

45 min

rest

30min

Rest/jog 2k

Race Day