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    25 views1 page

    13.1mile Training Programme Beginners

    Uploaded by

    shalf0x
    gy

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    BUPA 13 1 MILE (HALF MARATHON) TRAINING PROGRAMME BEGINNERS

    BUPA13.1MILE(HALFMARATHON)TRAININGPROGRAMME

    DAY 1

    WEEK 1

    WEEK 2

    WEEK 3

    WEEK 4

    WEEK 5

    WEEK 6

    WEEK 7

    WEEK 8

    WEEK 9

    WEEK 10

    WEEK 11

    WEEK 12

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    30 minutes
    easy
    run/recovery
    run

    30 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    40 minutes
    easy
    run/recovery
    run

    30 minutes
    easy
    DAY 2
    run/recovery
    run

    DAY 3

    30 minutes
    easy
    running

    30 minutes
    tempo
    running

    40 minutes
    tempo
    running

    50 minutes
    tempo
    running

    30 minutes
    tempo
    running

    50 minutes
    tempo
    running

    40 minutes
    tempo
    running

    40 minutes
    tempo
    running

    50 minutes
    tempo
    running

    40 minutes
    tempo
    running

    40 minutes
    tempo
    running

    40 minutes
    tempo
    running

    DAY 4

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    DAY 5

    30 minutes
    easy
    run/recovery
    run

    30 minutes
    easy
    run/recovery
    run

    DAY 6

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    Rest day

    DAY 7

    Long run: 3
    miles or 5km
    race

    Long run: 40
    minutes

    Long run: 5
    miles

    Long run: 60
    minutes

    Long run: 7
    miles

    Long run: 8
    miles

    Long run: 60
    minutes

    Long run: 10
    miles

    Long run: 5
    miles

    Long run: 12
    miles

    30 minutes
    30 minutes
    40 minutes
    30 minutes
    40 minutes
    40 minutes
    50 minutes
    40 minutes
    40 minutes
    50 minutes
    easy
    speed running speed running speed running speed running speed running speed running speed running speed running
    easy
    run/recovery
    or cross
    or cross
    or cross
    or cross
    or cross
    or cross
    or cross
    or cross
    run/recovery
    run
    training
    training
    training
    training
    training
    training
    training
    training
    run

    Rest day

    Rest day

    Long run: 6 Half marathon


    miles (at race
    race (13.1
    pace)
    miles)

    Forexpertadviceonyourrunningvisitwww.bupa.co.uk/running
    Follow us by searching Bupa Running at

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