Half Marathon And Marathon Training Plans - Hyderabad Runners printable pdf download

FIRST

“3plus2” Half Marathon and Marathon Training Plans

The FIRST half marathon and marathon training plans from the best-selling running book,

RUNNER’S WORLD RUN LESS RUN FASTER feature 3 weekly Key Runs and 2 Cross-Training

workouts. These training plans and cross-training workouts can be found in Chapters 5 and

6 in the revised edition (2012) of RUN LESS RUN FASTER. In the book, there are tables that

provide all of the paces based on your 5K time. With the book you do not have to perform

any calculations. Below are the training plans and instructions for how to calculate your

target workout paces for those that do not have the book.

Instructions for calculating your FIRST

Training Paces

A. Convert your best 5K time to seconds

Example: 23:35 = (23 x 60) + 35 = 1415 sec.

Your best 5K time = ________

Your best 5K time in seconds = (_____ minutes x 60) + _____ seconds = ______ seconds

B. Convert your 5K time in seconds to seconds per kilometer. That number is your 5K pace.

Example: 1415/5 = 283 sec/km

Your 5K pace, or your seconds per kilometer, = _______sec/km

With your 5K pace in sec/km, you can calculate your target times and paces for all three Key Runs.

KEY RUN #1: Track Repeat Paces

KEY RUN #2: Tempo Run Paces

For 400m: From your 5K pace subtract 23 seconds,

Short Tempo (ST): Add 10 seconds to your 5K pace.

and multiply by 0.4

Example: 283 + 10 = 293 seconds = 4:53/km

Example: 283-23 = 260; 260 x .4 = 104 sec. = 1:44

Calculate your pace: ____ + 10 = ____ seconds =

Calculate your pace: ____ - 23= ____ x .4 = ____seconds =

____/km

_____

For 600m: From your 5K pace subtract 21 seconds,

Mid Tempo (MT): Add 20 seconds at your 5K pace.

and multiply by 0.6

Example: 283 + 20 = 303 seconds = 5:03/km

Example: 283-21 =262; 262 x .6 = 157 seconds = 2:37

Calculate your pace: ____ + 20 = ____ seconds =

Calculate your pace: ____ - 21= ____ x .6 = ____seconds =

____/km

_____

For 800m: From your 5K pace subtract 18 seconds

Long Tempo (LT): Add 30 seconds to your 5K pace.

and multiply by 0.8.

Example: 283 = 30 = 313 seconds = 5:13/km

Example: 283-18 =265; 265 x .8 = 212 seconds = 3:32

Calculate your pace: ____ + 30 = ____ = ____/km

Calculate your pace: ____ - 18= ____ x .8 = ____seconds =

_____

Half Marathon And Marathon Training Plans - Hyderabad Runners

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