Hutt Valley Marathon Clinic - Pelorus Trust Half Marathon

Training

Do a couple of weeks [as much as you can] base training before starting the programme. You should be able to run 6km easy and 8km comfortably before you start this programme.

Week	Run 1 (Weekend)	Run 2	Run3	Weekly Total	Comments
Week 1	10	6	8	24	One run to include fartlek
Week 2	12	6	10	28	One run must be undulating
Week 3	12	8	8	28	One run to include fartlek
Week 4	15	8	10	33	One run must be hilly
Week 5	15	10	10	35	One run to include fartlek
Week 6	18	8	10	36	One run must be on hills
Week 7	15	8	REST	23	Steady runs
Week 8	RACE

Notes:

Weekend runs are to be slow over various types of gradients.
One of the runs during the week must be no more than a steady run [not a walk-in-the-park, but not a time trial either]
Fartlek is a type of speed work session. It includes a series of 1 minute hard running followed by 3 minutes jogging [up to 6 repeats maximum]
Hill running means including 2 hills in your run. Run up them without stopping, even if you must jog once you’ve reached the top.
Keep hydrated.
Run with a buddy or buddies, it’s easier to keep motivated.