JOBURG NORTH CITY MARATHON 2022
TRAINING PROGRAM W3
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.
3 JANUARY 2022 TO 9 JANUARY 2022
😳🤓Please Read Carefully 🧐🙂 “Slight Changes”
- Monday. All Rest
- Beginners: 5km Steady Fast Pace.
- Advance: 8km Steady Fast Pace. At 5.50min/km =46.40min Overall Time
- Beginners: 5km Easy. At your Own Pace.
- Advance: 8km Easy Pace. At 6.10min/km=49.30min Overall Time.
- Beginners: 5km Tempo Run. Set: 1km Warm-up. 2km Steady Fast Pace that you are able to manage. 3min Easy Pace. 1km Steady Fast Pace that you are able to manage. 1km Easy Cool-Down
- Advance: 6km Tempo run. #SET: 1km Warm-up. At 6.30min/km. 3km Steady Fast Pace. At 6.00min/km. =18min. 3min Easy Pace. 2km Steady Fast Pace. At 5.50min/km.=11.40min 1km Cool-Down. At 6.30min =42.40min Overall Work Out.
- Friday: Everyone. Rest.
- Beginners: 10km Steady Fast Solid Workout
- Advance: 10km Tempo Run. #SET: 2km Easy Pace. At 6.30min/km. 5km Super Fast Steady Pace. At 5.30min/km =27.30min. 3km Easy Pace Cool down. At 6.30min/km. 59.30.min Overall Workout Time.
- 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