IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20

Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre

Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

MONDAY

MONDAY

MONDAY

MONDAY

REST

REST

REST

REST

20 minutes of easy running

20 minutes of easy running

25 minutes of easy running

30 minutes of easy running

REST

REST

REST

REST

REST20 minutes of easy running

5 minutes at your half marathon

pace followed by 3 minutes jog/walk to recover, repeat-

ed 4 times.

3 minute efforts followed by 2 min-

utes jog/walk to recover, repeated

7 times.

25 minutes of steady running, with 10 minutes warm up and 10 minutes warm

down.

4 miles of easy running

5 miles of easy running

7 miles of easy running

20 minutes of easy running

25 minutes of easy running

30 minutes of easy running

3 miles of easy running

20 minutes of easy running

REST

REST

REST

TUESDAY

TUESDAY

TUESDAY

TUESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY

THURSDAY

THURSDAY

THURSDAY

THURSDAY

FRIDAY

FRIDAY

FRIDAY

FRIDAY

SATURDAY

SATURDAY

SATURDAY

SATURDAY

SUNDAY

SUNDAY

SUNDAY

SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

x 5 LocationsSalford Quay

x 5 Locations

Salford Quay

x 5 Locations

Salford Quay

x 5 Locations

Salford Quay

IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20

Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre

Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.

WEEK 6

WEEK 7

WEEK 8

MONDAY

MONDAY

MONDAY

REST

REST

REST

20 minutes of easy running

30 minutes of easy running

30 minutes of easy running

REST

REST

REST

REST30 minutes of easy running

Run for 20 min-utes at your half marathon goal

pace, then jog for 3 minutes, then run for a further

15 minutes at you half marathon goal

pace.

25 minutes of running at your steady pace.

8 miles of easy running

11 miles of easy running

25 minutes of easy running

30 minutes of easy running

5 miles of easy running

10 minutes of easy running

REST

REST

TUESDAY

TUESDAY

TUESDAY

WEDNESDAY

WEDNESDAY

WEDNESDAY

THURSDAY

THURSDAY

THURSDAY

FRIDAY

FRIDAY

FRIDAY

SATURDAY

SATURDAY

SATURDAY

SUNDAY

SUNDAY

SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 5MONDAY

REST 30 minutes of easy running

REST 3 minutes at your 5k pace followed by 2 and a half

minutes jog/walk to recover, repeat-

ed 5 times.

6 miles of easy running

30 minutes of easy running

REST

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

x 5 Locations

Salford Quay

x 5 LocationsSalford Quay

x 5 Locations

Salford Quay

x 5 LocationsSalford Quay

IMPROVER HALF MARATHON12 WEEK TRAINING PLAN | EVENT DATE: 24/05/20

Salford Quays - Thursday - 6:45pm Salford Quays Watersports Centre Wythenshawe Park - Sunday - 9:00am - Wythenshawe Park Athletics TrackDebdale Park - Sunday - 9:00am - Debdale Park Tennis CourtsBoggart Hole Clough - Sunday - 9:00am - Boggart Hole Clough TrackBirchfields Park - Sunday, 11:00am - Birchfields Park entranceBurrs Country Park - Sunday - 9:30am - Burrs Country Park Activity Centre

Free, weekly, timed 2k and 5k runs organised by fantastic trained volunteers. Designed to encourage participation from all levels ranging from absolute beginners and families to more experienced regular runners.

WEEK 11

WEEK 12

MONDAY

MONDAY

REST

REST

30 minutes of easy running

35 minutes of easy running

REST

REST

REST6 minutes at your half marathon

pace followed but 2 minutes jog/walk to recover, repeat-

ed 3 times.

20 minutes of easy running

RACE DAYGOOD LUCK!

10 minutes of easy running

6 miles of easy running

30 minutes of easy running

REST

TUESDAY

TUESDAY

WEDNESDAY

WEDNESDAY

THURSDAY

THURSDAY

FRIDAY

FRIDAY

SATURDAY

SATURDAY

SUNDAY

SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 10MONDAY

REST 40 minutes of easy running

REST 35 minutes of steady running then 5 minutes hard controlled running to finish

9 miles of easy running

30 minutes of easy running

REST

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 9MONDAY

REST 30 minutes of easy running

REST 10 minutes running at your

half marathon goal pace followed by 5 minutes running at your 10k pace.

9 miles of easy running

30 minutes of easy running

REST

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEDNESDAYMONDAY TUESDAY THURSDAY FRIDAY SATURDAY SUNDAY

x 5 Locations

Salford Quay

x 5 Locations

Salford Quay

x 5 Locations

Salford Quay

x 5 LocationsSalford Quay