JOBURG NORTH CITY MARATHON 2022
TRAINING PROGRAM W2
8 WEEK HALF MARATHON TRAINING PROGRAM
Please remember
These programs are guidelines to provide some form of structure. You need work at your own pace to reach your goal.
27 DECEMBER 2021 to 2 JANUARY 2022
Exactly the SAME as LAST WEEK.
- Monday.
All Rest
- Tuesday.
- Beginners: 8km Easy. At your Own Pace.
- Advance: 8km Easy. At 6min/km =48min Overall Time
- Wednesday
- Beginners: 8km Steady. At your Own Pace.
- Advance: 5km Tempo run. #SET: 3min Warm-up. 4km Steady Fast Pace. At 6.00min/km. =24min. 3min Easy Pace. 1km Steady Fast Pace. At 5.50min/km. 1km Cool-Down. At 6min =37.50min Overall Work Out.
- Thursday:
- Beginners: 8km Easy. At your Own Pace.
- Advance: 8km Easy Pace. At 6.0min/km=48min Overall Time.
- Friday:
Everyone. Rest.
- Saturday.
- Beginners: 15km Steady. At you Own Pace.
- Advance: 10km Tempo Run. #SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 6.00min/km =30.00min. 3km Easy Pace Cool down. At 6.30min/km. 62.min Overall Workout Time.
- Sunday:
- Beginners: 10km Easy. At your Own Pace.
- Advance: 15km Easy LSD. 6.30min/km = 1.hr.38min on your Legs.
Take Note
The weekend runs can be Swooped around if needed