Suggested Full Marathon & Half Marathon Training Programs
Welcome to Team ORCA's suggested Marathon and half-marathon training resource page.
BMO Half Marathon - May 6, 2012
BMO HALF TRAINING PROGRAM
WK |
DATE |
MON |
TUES
Steady Run |
WED |
THURS
Speed/Hills |
FRI |
SAT
Long Run |
SUN
Social Run |
1 |
Jan 16-22 |
XT or R |
BXT
5Km E
|
XT or R |
5, 4, 3, 2, 2, 1 min I with 2min E |
BXT |
14E |
10E |
2 |
Jan 23-29 |
XT or R |
BXT
5E
|
XT or R |
3-4 X 800m I |
BXT |
15.5E |
10E |
3 |
Jan 30 - Feb 5 |
XT or R |
BXT
5S
|
XT or R |
3-4 X 1000m I |
BXT |
12E |
10E |
4 |
Feb 6-12 |
XT or R |
BXT
6S
|
XT or R |
12 X 400m I |
BXT |
18E |
10E |
5 |
Feb 13-19 |
XT or R |
BXT
6S
|
XT or R |
3-4 X 1200m I |
BXT |
21E |
10E |
6 |
Feb 20-26 |
XT or R |
BXT
7S
|
XT or R |
6 X 800m I |
BXT |
18E |
10E |
7 |
Feb 27 - Mar 4 |
XT or R |
BXT
7S
|
XT or R |
800, 1000, 1200, 1000, 800m I |
BXT |
22 TLT1 |
10E |
8 |
Mar 5-11 |
XT or R |
BXT
8S
|
XT or R |
1600, 1200, 1000, 800, 400m I |
BXT |
16E |
10E |
9 |
Mar 12-18 |
XT or R |
|
XT or R |
5 X 1000m I |
BXT |
24E |
10E |
10 |
Mar 19 - 25 |
XT or R |
BXT
7S
|
XT or R |
10 X 400, 2 X 200m I |
BXT |
17 TLT2 |
10E |
11 |
Mar 26 - Apr 1 |
XT or R |
BXT
7S
|
XT or R |
5 X 800, 400, 200, 200m I |
BXT |
26E |
10E |
12 |
Apr 2-8 |
XT or R |
BXT
6S
|
XT or R |
1200, 1000, 800, 800, 800, 400, 200, 200 I |
BXT |
20E |
10E |
13 |
Apr 9-15 |
XT or R |
BXT
6S
|
XT or R |
800, 1000, 1200, 1000, 800m I |
BXT |
22E |
10E |
14 |
Apr 16-22 |
XT or R |
BXT
5S
|
XT or R |
1200, 1000, 800, 3 X 400m, 4 X 200m I |
BXT |
18E (with 30min RP) |
10E |
15 |
Apr 23-29 |
XT or R |
BXT
5S
|
XT or R |
5 X 1km I |
BXT |
12E |
8-10E |
16 |
Apr 30 - May 6 |
R |
4E |
R |
2kmRP |
4E or R |
R |
BMO HALF |
NOTES:
Please insert your own tempo time, easy pace, steady pace and intervals based on your own goal.
XT = cross train, BXT = bike cross train
R = rest
S = Steady pace - at 30 seconds per km faster than long run pace
T = tempo (15 km or 10 mile race pace)
E = easy (1 minute per km slower then 10km race pace)
I = intervals (5 km race pace for 400m-1200m), (10 km race pace for 1600m (mile) repeats, rest is half the interval time)
RP = Half Marathon Race Pace
TLT1 = 4 X 5 min at tempo pace with 1 min between reps
TLT2 = 2 X 10 min tempo pace with 2 min easy between reps.
Looking for a Training Partner?
Are you looking for a training partner or even somebody to run with on those long training runs?
Connect with a fellow runner on the Team ORCA Facebook Group page.
Resources
Training Programs
2011 personal best Half Marathon Training Program -
This program was designed by Bruce Deacon, for Good Life Fitness.
This program is designed for relatively experienced runners who have run the half marathon distance previously and wish to improve their half marathon PR.
2011 Victoria Full Marathon
2011 Victoria Half-Marathon
Other Team ORCA Resources
Training Pace Calculator
Race Time & Distance Comparisons
Core-Stability Training
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