Half marathon | 3 months to go training plan

If your main event is three months away, use this programme to maintain motivation and build strength this month.

The following programme is part of a six-month training regime for a half marathon. See the full programme here.

With three months to go, training can start to feel tedious and many people will drop out in this month, losing the willpower. Don't. Stick at it - you're improving your fitness and on your way to a fantastic achievement.

Tip for the month

The longs runs should now be getting longer, so look to take a bottle of water out with you. Sip rather than gulping during your run as drinking too quickly can slow you down.

By the end of this month you should...

Comfortably be able to run 10km without stopping.

Programme

Stretch session - In a stretch session you should stretch for two minutes per leg muscle group: calves, quads and hamstrings.
Interval session - In an interval session you should run as fast as you can for two minutes, then walk for one or two mins and repeat. You should feel out of breath, it should feel hard; if it doesn’t you’ve not gone hard enough.
Strength - Find a very steep hill and aim to run up it as hard as you can. Walk down and repeat. Include a light 5 mins jog warm up and cool down within the time limit.
Bodyweight - These are leg strength exercises. Do 10 - 15 reps for 2-3 sets of squats, lunges, and step ups.
Tempo run - Run as fast as you can without stopping.
Long and slow run - Continue increasing your distance by 1% every week. Go as slow as you can without stopping. 

 
WEEK 1

Day 1 Interval 25 mins + bodyweight
Day 2 REST
Day 3 Strength 20 mins
Day 4 REST
Day 5 Tempo 20 mins 
Day 6 REST
Day 7 Long and slow + stretch

WEEK 2

Day 1 Interval 25 mins + bodyweight
Day 2 REST
Day 3 Strength 25 mins
Day 4 REST
Day 5 Tempo 25 mins + stretch
Day 6 REST
Day 7 Long and slow + stretch

WEEK 3

Day 1 Interval 30 mins + bodyweight
Day 2 REST
Day 3 Strength 25 mins
Day 4 REST
Day 5 Tempo 30 + stretch
Day 6 REST
Day 7 Long and slow + stretch

WEEK 4

Day 1 Interval 30 mins + bodyweight
Day 2 REST
Day 3 Strength 30 mins
Day 4 REST
Day 5 Tempo 30 mins + stretch
Day 6 REST
Day 7 Long and slow + stretch

WEEK 5

Day 1 Interval 30 mins + bodyweight
Day 2 REST
Day 3 Strength 30 mins
Day 4 REST
Day 5 Tempo 30 mins + stretch
Day 6 REST
Day 7 Long and slow + stretch

Monday 11 April 2016