3 Hours/Week Half Marathon

This program is for anyone who wants to get into shape, and put in a solid half marathon time. No prior athletic experience necessary. For the 8 and 4 week program, however, athletic experience is highly recommended. The maximum time per week training is three hours. On average, training is 2 ½ hours a week. Try to avoid doing two runs back to back, instead have a strength training routine in between.

Key to Workout Letters

Numbers indicate minutes for each workout

Begin by warming up slowly. A 5 minute light jog coupled with some jumping jacks will do. Just make sure your muscles aren’t tight before you start the exercise.

S – Strength training workout. Strength training is critical to a successful runner. It will not only make you faster, but will prevent injuries. Given time constraints, circuit training is the most effective way to strength train. By training in circuit fashion, you will save time and work your cardiovascular system as well. Circuit training is the method of hopping from workout to workout, with no break, and doing several rounds of the workout.

For the three hour week program, 5 main strength training workouts will be involved.  Calf raises, planks, lunges/wall sits, pushups, and hip abduction. Do as many calf raises as you can, then hold a plank for as long as you can, proceed by lunging or holding a wall sit for as long as you can, do as many pushups as you can, then as many hip abductions on each side, and repeat until the allotted time is up.

See the exercise guide for the correct way to perform each workout.

E – Easy paced workout. This should be a social workout! Get friends to come join you, you shouldn’t be panting too heavily (but hopefully sweating quite a bit at the end). If you are a beginner, don’t hesitate to walk if you need to. The goal of this workout is just to finish, with a smile on your face. Listen to an audiobook on your mp3, bring your English tutor along, or just relax and enjoy the scenery.

T – Tempo paced workout. This workout will be at a difficult pace. If you are a beginner, resist the temptation to walk (jog slowly if you have to, the only real difference between a jog and walk is that when jogging both feet come up in the air)

Half Marathon Program - Three Hour Week – 12 Weeks

Half Marathon Program - Three Hour Week – 8 Weeks

Half Marathon Program - Three Hour Week – 4 Weeks