mi cit

WESTERN

mining city2surf
WESTERN AUSTRALIA

Half Marathon Training Information

This program is best suited for those individuals who are currently running at least 3-4 times a week (6-8 km per run) and can easily run 8 km without trouble.

2011

Weve included great motivational and training tips as well as some recipes to give your body the energy it needs to train hard. This training program will take you from May right through to race day in August!

Beginner Training Pace Guide

Intensity Index
Sprint Pace

RPE Chart
Rate of Perceived Exertion

Description
8-9 in the rate of perceived exertion (RPE) scale. Your Heart rate should reach 90/100% of your max HR. You should run at full speed as long as it feels safe on joints and lower extremities. Make sure your strike remains relaxed and smooth 7 in RPE. Faster than your marathon pace but it should feel in the border line between comfortable and not so comfortable.

10 9 7-8 4-6 2-3 1

Max Effort Activity Feels almost impossible to keep going completely out of breath, unable to talk Very Hard Activity Very difficult to maintain exercise intensity Can barely breathe and speak a single word Vigorous Activity On the verge of becoming uncomfortable Short of breath, can speak a sentence Moderate Activity Feels like you can exercise for hours Breathing heavily, can hold short conversation Light Activity Feels like you can maintain for hours Easy to breathe and carry a conversation Very Light Activity Anything other than sleeping, watching TV, riding in a car, etc.

Fast Pace

Marathon Pace

6-7 in the perceived exertion scale. This is the pace you plan to run in the marathon. To calculate your marathon pace divide 42.195 by your goal time. E.g. if your target time is 2.5 hours, your average speed should be approx 17km/hr

Easy or Endurance Pace

4-5 in the RPE and talk test. Slower than your marathon pace. Will make up the majority of your training mileage.

Types of Training:
Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. There are two types of interval training in this program: Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh after this workout. Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing it. You should feel tired but not exhausted after this workout. Strength Training: You should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more information Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running with other disciplines such as cycling or swimming. Try these activities on your low mileage runs. Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles need to be warm before we stretch, a reason why you might want to run a couple of minutes before stretching. See our Stretching Guide for more information

Week 1

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k Run

Tuesday
Sub maximal Interval Training 25 min Marathon Pace/ Fast Pace

Wednesday
3K Run

Thursday
3k run

Friday

Saturday
4k Run

Sunday
7K Long Run

Easy Pace

Easy Pace

Very Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Establish a regular routine Define your marathon pace Focus on technique when running hills

Recipe
Apple and Cinnamon Sundaes
(Serves 4) Preparation time: 10 mins Ingredients: 3 apples, chopped 2 tbsp lemon juice 1/3 cup raisins 8 ginger biscuits, crushed 1/3 cup walnuts, chopped & toasted 2 cups low-fat thick vanilla yoghurt 1/4 tsp ground cinnamon Sliced apple, to decorate Method :

Motivational Tip
Obstacles are what you see when you take your eyes off the goal - Anonymous

Training
Sub-maximal Interval Training: Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 10min. Slow down and cool down for the remaining 5-8 minutes. This is a good day to spend at the gym since you can get into the strength training program right after you finish running (check strength training for runners)

Combine apple, lemon juice and raisins in a small bowl. Divide half the apple mixture among four glasses. Layer with half the combined biscuits and walnuts, and half the combined yoghurt and cinnamon. Repeat layering. Decorate with sliced apple.
Tip:

Jetts Fitness Indoor Training Tip

3km Treadmill speed 8 incline 1

For a breakfast version of this sundae, substitute a cup of muesli for the biscuits and walnuts.

Training Tip
Plan your training now! This will guarantee your success. Marathon training works best if you start easy and build gradually so this is the right time to establish a goal and stick to it!

Week 2

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k Run

Tuesday
Sub maximal Interval Training 25min Marathon pace/ Fast pace

Wednesday
3K Run

Thursday
Hill Training x 1

Friday

Saturday
5K Run

Sunday
8k Long Run

Easy Pace

Easy Pace

Easy Pace

Rest

Easy Pace

Easy Pace

Goal
Establish a regular routine Define your marathon pace Focus on technique when running hills

Recipe
Apricot and Honey Muesli Bars
Ingredients: 125g butter 1/2 cup honey 1/3 cup peanut butter 1/2 cup sugar 3 cups rice bubbles Method : 1 cup toasted muesli 1/2 cup dried apricots, chopped 1/2 cup coconut 1/4 cup toasted sesame seeds 1/4 cup slivered almonds 1/4 cup sunflower seeds

Motivational Tip
If you want to win something, run 100 meters. If you want to experience something, run a marathon. Emil Zatopek

Training
Sub-maximal Interval Training: Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 13min. Slow down and cool down for the remaining 5-8 minutes. Hill Training: Warm up for 2-3k, find a hill that is 200-400m long. Run up atfast pace (check how to run hills) and then jog back down. Cooldown for a couple of minutes and repeat two times. Cool down by running a couple of Km at easy pace

Combine the first four ingredients in a medium saucepan. Bring them to the boil and simmer for four minutes over a low heat. In a separate bowl, combine the rest of the ingredients. Pour the hot liquid into the bowl and mix to combine. Turn into a slice tin that you have lined with baking paper. Press the mixture down to compact it. Chill for at least one hour then cut into squares or fingers.

Jetts Fitness Indoor Training Tip

40 min Bike level 5 rpm 65+ / 2km Treadmill speed 8 incline 1

Training Tip
One mistake you want to avoid is running your long runs too fast. Try to do these runs always slower than marathon pace or close to marathon pace never faster. If you run these faster than you should you are actually putting too much stress on joints and muscles remember this is not the only day you are training.

Week 3

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k Run

Tuesday
Maximal Interval Training x 2 Fast Pace/ Sprint Pace

Wednesday
4K run

Thursday
4k Hilly Course

Friday

Saturday
5K Run

Sunday
9k long run Easy Pace Very Easy run

Easy Pace

Easy Pace

Easy Pace

Rest

Marathon Pace

Goal
Increase intensity and distance Define your marathon pace

Recipe
Asparagus and Sweet Onion Frittata
(serves 4) Preparation Time: 10 minutes Ingredients: 1 new season white onion 1/4 cup olive oil 1 tbsp crushed garlic 8 fat asparagus spears (enough to give one generous cup of finely sliced spears) Salt and pepper 8 big eggs Method :

Motivational Tip
Run the first part of a marathon with your head, the middle part with your personality, and the last part with your heart. - Mike Fanelli

Training
Maximal Interval Training: Warm up for approximately 10 min. Run 200m at sprint pace thenwalk or jog for 2-5 min in between runs. Repeat x 3 times Hill Training: See our how to run hills guide and make sure you keep proper technique when running up/down hill. Start your run at endurance pace then increase speed to meet your marathon pace and try to keep it through hills slow down your pace when running on flat

1 cup finely grated parmesan cheese Heat olive oil in pan. Chop the onion finely and add to the pan with the olive oil. When the onion has started to soften, add the garlic and the sliced asparagus. Continue to cook until the asparagus is tender - about four minutes. Lightly beat the eggs and sprinkle with salt and pepper. Add three quarters of the cheese to the eggs and pour this mixture over the vegetables. Move the mixture around allowing the liquid egg to replace the set mixture. When you have lots of thick mixture, stop stirring and allow it to set. Scatter the rest of the cheese over the top of the frittata and brown the top under a grill or cover with a lid and let it set for a few minutes.

Jetts Fitness Indoor Training Tip

4 km Treadmill speed 9 incline 1

Training Tip
Before charging a hill, do a shoulders check. Are they creeping up to your ears? If so, roll them both forward then backward to relieve tension and keep them low and relaxed..

Week 4

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k Run

Tuesday
Hill Training x 2 Easy Pace/ fast pace

Wednesday
5K Run

Thursday
4K Interval Run Easy Pace/ Marathon Pace

Friday

Saturday
7k Run

Sunday
10k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Endurance Run

Goal
Increase intensity and distance Define your marathon pace

Recipe
Honey Beef and Bok Choy Stir-fry
(serves 4) Preparation Time: 5 mins Cooking time: 10 mins Ingredients: 250g packet rice noodles 1/4 tsp Chinese five-spice 2 tbsp soy sauce 2 tbsp honey 2 cloves garlic, crushed Method : 1 tbsp vegetable oil 600g beef strips 1 red onion, sliced 200g sugar snap peas 2 baby bok choy, chopped

Motivational Tip
Running is the greatest metaphor for life, because you get out of it what you put into it. -Oprah Winfrey

Training
Hill Training: Warm up for 2-3k, find a hill that is 200-400m long . Run up at fast pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat three times. Cool down by running a couple of Km at easy pace Sub-maximal Interval Training: 800m runs at fast pace followed by 2 to 3 min at easy pace to recover. Repeat x3

Cook noodles according to packet instructions. Combine spice, sauce, honey and garlic in a small bowl. Combine beef and 1 tbsp of the spice mixture. Heat 1 tbsp oil in a hot wok. Stir-fry beef in batches. Remove from wok. Heat remaining oil in same hot wok. Stir-fry onion and peas for 1 minute. Add beef, noodles, bok choy and remaining spice mixture. Stir-fry until hot. Tip: Add red capsicum and carrot slices for lots of colour.

Jetts Fitness Indoor Training Tip

3 km Row 500-hard 500-easy

Training Tip
If you feel tightness in your quads when going up a hill, gently kick your leg back slightly farther than normal at the end of each stride while you are going up. Dont do this on a down slope.

Week 5

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k Run

Tuesday
Sub-maximal Interval Training 30min Marathon Pace/ Fast Pace

Wednesday
3k Run

Thursday
5K run Marathon Pacesemi hard run

Friday

Saturday
6K Run

Sunday
8k run

Easy Pace

Easy Pace

Rest

Easy Pace

Easy Pace

Goal
Increase intensity and distance Define your marathon pace

Recipe
Bran and Sultana Muffins
(Makes 12 standard size muffins) Preparation Time: 15 minutes Ingredients: 1 1/2 cups bran (the all-bran cereal type) 1/2 cup boiling water 1 cup buttermilk 1 egg, lightly beaten Method: 1/2 cup vegetable oil 1/2 cup sultanas 1/2 cup light brown sugar 1 1/4 cups flour 1 tsp bi-carbornated soda 12 muffin cup papers

Motivational Tip
The will to win means nothing without the will to prepare. -Juma Ikangaa, 1989 NYC Marathon winner

Training
Sub-maximal Interval Training: Same as in week 3 increase time by 5min (total =30min)

Jetts Fitness Indoor Training Tip

5 km Treadmill speed 9 incline 2

Preheat oven to 180C. Put the bran into a medium bowl and pour over the boiling water. Mix together and add the buttermilk, then add the egg, oil, sultanas and sugar. Sift together the flour and the bi-carbonated soda and stir this through the rest of the mixture, until everything is wet. Spoon the mixture into muffin tins which have been lined with muffin papers. They should be about three quarters full. Bake in a 180C oven for about twenty minutes or until golden brown and firm to the touch. for 1 minute. Add beef, noodles, bok choy and remaining spice mixture. Stir-fry until hot. Tip: Dont have buttermilk? Add 1 tbsp of lemon juice to 1 cup of milk and let it stand for a few minutes - does the same thing.

Training Tip
When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhillalmost in a free fall--landing evenly across the mid foot.

Week 6

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k Run

Tuesday
Maximal Interval Training x 3 Marathon Pace/ Sprint Pace

Wednesday
3K Run

Thursday
4k hilly Course Easy/ Marathon pace

Friday

Saturday
8K Run

Sunday
12k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Increase intensity gradually Introducing tougher hill and interval workouts

Recipe
Healthy Chicken Burger
(Serves 6) Preparation time: 15 mins Cooking time: 30 mins Nutritional Value: Low-fat Ingredients: 600g lean chicken breast mince 3 spring onions, finely chopped 420g peas and carrots, (frozen or canned) 1 tbsp Italian herbs Method : 6 burger buns 6 slices cheese lettuce leaves 2 tomatoes sliced Cooking oil spray

Motivational Tip
Running is a big question mark thats there each and every day. It asks you, Are you going to be a wimp or are you going to be strong today? - Peter Maher, Canadian marathon runner

Training
Maximal Interval Training x 4 Same as in week 3 but repeat x 3

Combine 600g lean chicken breast mince, spring onions, peas and carrots and 1 tablespoon Italian herbs. Using wet hands shape mixture into 6 patties. Place onto a greased oven tray. Spray with cooking oil. Cook in moderately hot oven (190C) for 30 minutes or until cooked through. Serve in buns with cheese, lettuce and tomato. Tip: These are great for lucn or dinner, served with oven chips.

Jetts Fitness Indoor Training Tip

2 km Row-hard / 1 km Treadmill speed 6 incline 3

Training Tip
Becoming familiar with the course so that there are no surprises will put your mind at ease. This will help you relax and perform better.

Week 7

mi cit

WESTERN

Half Marathon Training Guide

Monday
5k run

Tuesday
Hill Training x 2 Easy / Marathon Pace

Wednesday
4K run

Thursday
5k interval run Easy Pace / marathon Pace

Friday

Saturday
6k run

Sunday
14k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Increase intensity gradually Introducing tougher hill and interval workouts

Recipe
Chicken Pasta Salad
(Serves 6) Ingredients: 300g skinless chicken breast 3 cups farfalle pasta 1 cup chopped semi-sundried tomatoes 100g baby rocket leaves 1 small red onion 1 avocado (sliced) 1 tsp sweet paprika cup lemon juice 2 tbsp of basil pesto Method:

Motivational Tip
Ask yourself: Can I give more?. The answer is usually: Yes. -Paul Tergat, Kenyan professional marathoner

Training
Hill Training: Same as week 4 but Repeat x 4 Sub-maximal Interval Training: Same as in week 4 but as follows: Warm up: 1k. Run at marathon pace: 2k. Cool down:2k

Coat chicken in sweet paprika. Grill and slice thinly. Cook pasta as per packet instructions and drain. Combine pasta, chicken, semi-sundried tomatoes, baby rocket leaves, red onion and sliced avocado. Mix basil pesto and lemon juice and drizzle over salad. Tip: Substitute beef or seafood for the chicken and use another shape for the pasta - youll have a whole new meal!

Jetts Fitness Indoor Training Tip

5 km Bike level 6 RPM 65+

Training Tip
Cotton socks will only lead to blisters. Invest in socks designed for running. See a specialists athletes shoe store for advice

Week 8

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k Run

Tuesday
Maximal Interval Training x 3 Marathon Pace/ Sprint Pace

Wednesday
3K run

Thursday
5k run

Friday

Saturday
7k run

Sunday
10k long run

Easy Pace

Easy Pace

Marathon Pace

Rest

Easy Pace

Easy Pace

Goal
Increase intensity gradually Introducing tougher hill and interval workouts

Recipe
Chicken Satay
(Serves 6) Preparation and cooking time: 20 mins Ingredients: Approx 500g chicken fillets, diced 150g peanut butter 1 clove garlic tspn chilli paste 1 small onion, diced 2 tblsp soy sauce 2 tblsp vinegar cup water 1 tsp sugar Method:

Motivational Tip
In running, it doesnt matter whether you come in first, in the middle of the pack, or last. You can say, I have finished. There is a lot of satisfaction in that. -Fred Lebow, New York City Marathon co-founder

Training
Maximal Interval Training: Same as week 6 but increase distance to 250m.

Thread chicken onto skewers and grill or bbq until cooked. Saute onion, chilli and garlic in a frying pan until onion is soft. Add all remaining ingredients and cook over a low heat until mixture is combined and smooth. Pour over cooked chicken skewers.

Jetts Fitness Indoor Training Tip

30 min Cross trainer level 8

Serve with rice. Tip: Try using beef in place of chicken

Training Tip
Set running goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for running will soar.

Week 9

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k run

Tuesday
Hill Training x 3 Easy Pace/ Marathon Pace

Wednesday
5k run

Thursday
Sub-maximal Interval Training 35 min Easy Pace/ Fast Pace

Friday

Saturday
7.5k run

Sunday
15k run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Increase intensity gradually Introducing tougher hill and interval workouts

Recipe
Grilled Pear and Asparagus Salad
Ingredients: 2 large pears, each cut into 8, core removed olive oil cooking spray 60g baby rocket 1/2 cup walnuts Asparagus* 60g mild blue cheese Method :

Motivational Tip
The miracle isnt that I finished. The miracle is that I had the courage to start. -John Bingham, running speaker and writer

Training
Hill Training: Same as week 7. Repeat x 3. Sub-maximal Interval Training: Same as week 5 increasing to 35 min. Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 15min. Slow down and cool down for the remaining 8-10 minutes.

Preheat a barbecue plate or chargrill on medium-high heat. Spray pears and asparagus with oil. Cook, turning occasionally, for 3 to 4 minutes or until almost tender. Set aside to cool. Combine rocket, walnuts and pear in a bowl. Drizzle with your favourite dressing and serve with crumbled blue cheese on top. Tip Try using shaved parmesan or crumbled feta in place of blue cheese and cashews in place of walnuts.

Jetts Fitness Indoor Training Tip

6 km Treadmill speed 9 incline 1

Training Tip
Be flexible with your training. Feel free to modify your workouts when you feel you have to. Always remember that the steady build up is whats really important about your training.

Week 10

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k run

Tuesday
Maximal Interval Training x 4 Marathon Pace/ Sprint Pace

Wednesday
5K run

Thursday
4k run

Friday

Saturday
8K Run

Sunday
16k long run

Easy Pace

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Increase intensity gradually Introducing tougher hill and interval workouts

Recipe
Kofta Wraps
(Serves 4) Ingredients: 750g lamb or beef mince 1/2 onion, finely chopped 2 tsp crushed garlic 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground ginger 1 tsp ground cinnamon Method : 1 egg salt and pepper 4 flat bread-choose the large thin ones 4 lettuce leaves 1/2 cup natural yoghurt coriander leaves (optional)

Motivational Tip
Dont bother just to be better than your contemporaries or predecessors. Try to be better than yourself.- William Faulkner

Training
Maximal Interval training: Same as week 8 but increasing one repetition. Remember you should feel refresh after this workout. You are working at 70-80% of your max HR so you shouldnt feel exhausted after any sub-maximal interval training.

Combine the mince with the onion, garlic, spices, egg and seasoning. Shape them into torpedo shapes about 8 cm long. Grill or barbecue the koftas until they are just cooked through. Lay out the flat breads and cover each with a lettuce leaf. Place a line of koftas up the centre. Drizzle some of the yoghurt on top and then a scatter of coriander leaves. Roll up,cut in half and serve. Tip: You can add some hot chilli sauce to the yoghurt for an extra kick, if you like.

Jetts Fitness Indoor Training Tip

2 km Row-hard / 3 km Treadmill speed 8 incline 2

Training Tip
Increasing mileage or speed in an effort to improve performance is risky. You could crash and burn, either while training or in the race itself. You may become injured; you may become over-trained. You can limit your risks by making only small shifts. Increase mileage gradually. Limit speed sessions until you become accustomed to the rhythm of fast running. You may surprise yourself by achieving a new level of success. - Hal Higdon

Week 11

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k run

Tuesday
Sub maximal interval training 35min Marathon Pace/ Sprint Pace

Wednesday
5k run

Thursday
6k Run Hilly Course Marathon Pace

Friday

Saturday
9k run Easy Pacevery easy run

Sunday
12k long run Easy PaceEasy Run

Easy Pace

Easy Pace

Rest

Goal
Increase Intensity Perfect your technique

Recipe
Muesli Sundaes
(Serves 4) Prepartion Time: 5 minutes Ingredients: 1 punnet strawberries, cores removed and sliced 1 punnet blueberries 1/2 small pineapple, peeled and diced 2 cups toasted muesli 2 cups vanilla yoghurt Method :

Motivational Tip
You only ever grow as a human being if youre outside your comfort zone. - Percy Cerutty

Training
Sub-maximal Interval training: Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 15min. Slow down and cool down for the remaining 8-10 minutes.

Combine the fruit in a bowl. Using four glasses, distribute half of the fruit between all of them. Then add a layer of yoghurt and another of muesli. Repeat layers and serve chilled. Tip: Use frozen berries or canned fruit if fresh isnt available.

Jetts Fitness Indoor Training Tip

45 min Bike level 4 RPM 60+ / 3 km Treadmill speed 8 incline 1

Training Tip
Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus youll train yourself to go from running to walking to running during the race. - Hal Higdon writer of the Ultimate Marathon training guide.

Week 12

mi cit

WESTERN

Half Marathon Training Guide

Monday
5k run

Tuesday
Hill Training x 3 Easy/ marathon pace

Wednesday
6k run

Thursday
5k Interval run Easy/ Marathon Pace

Friday

Saturday
5k run

Sunday
18k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Increase Intensity Perfect your technique

Recipe
Parmesan Crumbed Lamb Cutlets
(Serves 4) Ingredients: 12 lamb or pork cutlets 1/4 cup flour - with a pinch of salt and pepper in it 2 eggs, lightly beaten 1/2 cup finely grated parmesan cheese 1/2 cup extra virgin olive oil 4 lemon wedges Method : Place cutlets on a chopping board and lightly pound them until they are a bit thinner. Cut off any visible fat. Sprinkle the cutlets with the seasoned flour. Lightly beat the eggs with the parmesan cheese. Heat the olive oil in a large, heavy based frypan. Dip the cutlets into the egg mixture and then slip them into the hot oil. Cook over a moderately high heat until they are golden brown on one side, then turn them over to cook the other side. You will probably need to do this in at least two batches. Drain well on kitchen paper towels. Serve with a squeeze of lemon juice.

Motivational Tip
Continuous effortnot strength or intelligenceis the key to unlocking our potential. - Liane Cardes

Training
Interval Training: Same as week 9 Interval Run: Warm up at easy pace: 2k. Fast Pace: 1k. Cool down: 2k

Jetts Fitness Indoor Training Tip

8km treadmill speed 10

Training Tip
Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus youll train yourself to go from running to walking to running during the race. - Hal Higdon writer of the Ultimate Marathon training guide.

Week 13

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k run

Tuesday
Sub maximal Interval training 40min Marathon/ Fast Pace

Wednesday
6k run

Thursday
7k run Hilly Course Easy/ Marathon Pace

Friday

Saturday
9k run

Sunday
8k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Focus on your marathon pace and technique Start Fuelling your body

Recipe
Stir Fried Beef with Vegetables
(serves 4) Ingredients: 600g rump steak 1/3 cup Asian cooking wine (optional) 1 tsp salt 1/3 cup vegetable oil 1 medium onion, sliced lengthwise 1 tbsp grated ginger 1 tbsp crushed garlic 1 x 400g bag stir fried vegetables 2 tbsp oyster sauce 2 tbsp light soy sauce 1/4 tsp sesame oil 3 spring onions, cut into 10cm lengths steamed rice

Motivational Tip
Train, dont strain.- Arthur Lydiard

Training
Sub-maximal Training: Same week 11. Warm up:8-10min. Fast Pace: 20min. Cool Down: 10min

Jetts Fitness Indoor Training Tip

30min Cross trtainer level 8

Method: Cut the beef into 1cm thick strips and combine with the wine and salt in a bowl. Leave to sit for ten minutes. Heat half the oil in a hot wok and stir fry half the beef for thirty seconds. Repeat with the rest of the beef and put both to one side. Add the rest of the oil to the hot wok and cook onions, ginger and garlic for a minute or until the onion is slightly brown. Add the vegetables and cook two minutes longer. Return the beef to the wok with the oyster sauce, soy sauce and sesame oil and cook for thirty seconds. Add the spring onions and cook a further minute. Serve on a platter with the steamed rice. Serves 4. Tip: Feel like beef and black bean sauce? No problem - add 2 tbsp black beans to the mixture after the ginger and garlic to make the sauce.

Training Tip
Investing in a good pair of running shoes is crucial for all runners, even more so for a beginner than for an experienced runner. Next to your enthusiasm and determination a decent pair of running shoes will help you more than anything else.

Week 14

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k run

Tuesday
5k Run

Wednesday
5k run

Thursday
6k run

Friday

Saturday
7k run

Sunday
16k long run

Easy Pace

Marathon Pace

Easy Pace

Marathon pace

Rest

Easy Pace

Easy Pace

Goal
Taper training Carbohydrate loading and increase water intake Visualize finish line

Recipe
Stuffed Tomatoes
Ingredients: 8 tomatoes 1/4 cup olive oil 1/4 red onion, finely chopped 200g button mushrooms, finely chopped 2/3 cup fresh white breadcrumbs 35g parmesan cheese, grated 1 tablespoon oregano leaves, chopped Method : Preheat oven to 200C. Slice tops off tomatoes. Reserve tops. Scoop out tomato flesh and seeds, being careful not to break tomato shells. Place tomatoes, cut side down, in a roasting pan. Drizzle with 1 tablespoon oil. Roast for 5 minutes or until tomatoes just start to soften. Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion and cook, stirring, for 2 minutes. Add mushrooms and cook until tender. Add breadcrumbs and parmesan and stir to combine. Remove from heat and stir in oregano. Remove tomatoes from oven and turn over. Fill each tomato with mixture. Place tomato tops over filling and roast for 5 to 10 minutes or until tomatoes are tender (but still holding their shape). Drizzle with remaining oil. Season with salt and pepper. Serve.

Motivational Tip
The five Ss of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit. - Ken Doherty

Training
You have just three weeks for the City to Surf Marathon so make sure you are not over training your body but getting it ready by adding some extra resting days

Jetts Fitness Indoor Training Tip

10km treadmill run speed 11

Training Tip
Be aware of how windy weather can affect your running. Slow down when running in a strong wind. (You are spending 6% more oxygen than in ordinary conditions.) Running slower while against the wind will give you the same benefits as when you run fast during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind to your back and are not fighting to run against it when you are more tired.

Week 15

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k run

Tuesday
Sub maximal Interval training 45 min Marathon Pace/ Fast Pace

Wednesday
5k run

Thursday
6K hilly course

Friday

Saturday
8k run

Sunday
10k run

Easy Pace

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Taper training Carbohydrate loading and increase water intake Visualize finish line

Recipe
Tomato Fritters
(Serves 4) Ingredients: 4 Roma tomatoes, chopped finely 1 onion, finely chopped 5 spring onions, chopped 1/4 cup chopped flat leaf parsley leaves 1/4 cup shredded mint leaves 1 egg 1/2 cup plain flour salt and pepper olive oil Method : Combine all of the ingredients except the olive oil and mix well. Heat olive oil in a heavy fry pan to a depth of half a centimetre. Add piles (eight is a good number) of the mixture over just a moderate heat and smooth out the tops. Cook until well browned and then turn over, carefully. Cook on the other side. Do not have the heat too high or they will not cook through before they are browned. Repeat with the rest of the mixture. Serve with a wedge of lemon and a garden salad. Tip: You can use any vegetables in place of the tomatoes. Fritters are also great for sandwich fillings.

Motivational Tip
Only those who risk going too far can possibly find out how far one can go. - T.S. Eliot

Training
Sub-maximal Interval Training: Same as week 13. Warm up:8-10min. Fast Pace: 25min. Cool Down: 10min

Jetts Fitness Indoor Training Tip

5km treadmill intervall run 2x1x2

Training Tip
The core muscles are the foundation of all other movement. A strong core prevents injuries and allows for more powerful movement of the hips and legs.

Week 16

mi cit

WESTERN

Half Marathon Training Guide

Monday
4k run

Tuesday
Hill Training x 2 Easy/ Marathon Pace

Wednesday
5k run

Thursday
5k Interval run(2x1x2) Easy Pace/ Fast Pace

Friday

Saturday
7k run

Sunday
8k long run

Easy Pace

Easy Pace

Rest

Marathon Pace

Easy Pace

Goal
Taper training Carbohydrate loading and increase water intake Visualize finish line

Recipe
Spaghetti Bolognaise
Ingredients: 375g Spaghetti 2 tsp olive oil 400g regular beef mince 1 x 500g jar Pasta Sauce 1 x onion, diced 1 x carrot, grated Shaved parmesan, to serve Method : Saute the onion in oil and cook for 2 mins. Add mince and cook, uncovered, stirring until browned. Add carrot and pour in pasta sauce. Simmer over medium heat, stirring occasionally for 15 mins. Meanwhile, cook spaghetti following packet directions. Top with parmesan.

Motivational Tip
The difference between the impossible and the possible lies in a persons determination. - Tommy Lasorda

Training
Hill Training: Same as in week 12 Repeat x 2 Interval Run: Same as in week 12. Warm up:2k. Fast Pace:2K. Cool Down:1k

Jetts Fitness Indoor Training Tip

10min bike level 10 rpm 60-10min treadmill speed 11

Training Tip
HYDRATE! You need a minimum of 2 litres per day (or enough that your urine is almost clear), plus another liter for every hour of activity. Dehydrated muscles do not perform or recover.

Week 17

mi cit

WESTERN

Half Marathon Training Guide

Monday
3k run

Tuesday
Sub maximal Interval Training 30min Marathon/ Fast Pace

Wednesday
3k run

Thursday

Friday

Saturday
2-3k run Marathon Pacemarathon preparation

Sunday
Perth

Easy Pace

Easy Pace

Rest

Rest

City to Surf

Goal
Carbohydrate loading and increase water intake Visualize finish line Rest your body in preparation for the big day

Recipe
Chicken Veggie Salad
(Serves 2) Preparation and cooking time: 45 mins Ingredients: 250g chicken breast fillet 1 yellow capsicum, sliced 1 green capsicum, sliced 1 bunch mint, shredded 12 sticks celery, sliced 12 spring onions

Motivational Tip
Theres no longer any room in your training plan for hard, fast, or long runs. Forget them. If you run anything at or near race pace, dont run far. (The day before a marathon), I enjoy doing strides, which are controlled sprints at race pace. But by definition, strides are short: 150 meters at the most. Soft surfaces are best. Instead of jogging between strides, Ill walk. - The Ultimate Training Guide-Hal Higdon

1 orange Salt and pepper a pinch of sugar 2 tbsp white wine vinegar 1 tsp wholegrain mustard 12 tbsp olive oil 1 tsp butter

Method : Cut chicken into bite-sized pieces and panfry until cooked. Wash the orange in hot water, rub dry and remove the zest, set aside. Juice the orange. Mix the orange juice with the vinegar, oil, mustard, salt, pepper and sugar to make a dressing. Mix the chicken with the orange zest, capsicum, celery, mint leaves and spring onions and toss in the dressing.Arrange on a platter and serve sprinkled with the shredded mint. Tip Makes a beautiful dressing on any salad!

Training
Sub-maximal Interval training: Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 10min. Slow down and cool down for the remaining 8-10 minutes. Day Before the Race: Run a couple of km to loosen up muscles and to get mentally prepared for your race. Try 100m runs at marathon pace walking or jogging between runs.

Jetts Fitness Indoor Training Tip

6km run speed 10x

Training Tip
Apply everything youve practiced. Dont throw away everything youve worked for by going out too fast, listen to your body and stick to your marathon training pace Remember to drink plenty of fluids, and always drink before you get thirsty. GOOD LUCK!