TRAINING PLAN HALF-MARATHON OBJECTIVE 1:50
3-4 work outs per week for 8 weeks
Specific Preparation Phase
Monday
Day off
REST
Monday
Day off
REST
Monday
Day off
REST
Monday
Day off
REST
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Hills or Rest
Saturday
Day off
Sunday – 01/17
Long outing / Specific 21k
REST
1:15 speed 2
or 3x8min à 5'13/km
Recup : 3min trot
Warm up
+ 7x800m in 3min50
(Recup 1min45 trot)
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min Stretching
REST
Rest or
Warm up
+15 x 20sec on hill
Recup descent trot
(slope at 5-8% - Run quickly and
loosely without sprinting)
+ 15' speed 1
Tuesday
Specific 10k
Wednesday
Jogging or Rest
Thursday
Day off
Friday
Hills
Saturday
Day off
Sunday – 01/24
Long outing
Warm up
+ 6x1000m
from 4min53 to 4min43
Recup : 2min00 trot
+ 15min speed 1
Rest or
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretchiing
REST
Warm up
+ 2x(6x30sec on hill)
Recup descent trot et 3min
between the series
(slope at 5-8% - run quickly and
loosely without sprinting)
+ 15' speed 1
REST
1:20 speed 2
Tuesday
Specific 10k
Wednesday
Jogging
Thursday
Day off
Friday
Hills or Rest
Saturday
Day off
Sunday – 01/31
Long outing / Specific 21k
Warm up
+ 4x1500m in 7min12
(recup: 2min15 trot)
+ 15min speed 1
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
Warm up
+10 x 40sec on hill
Recup descent trot
(slope at 5-8% - run quickly and
loosely without sprinting)
+ 15' speed 1
REST
1:25 speed 2
or 10min-8min-6min at 5'13/km
Recup : 3min trot
Tuesday
Specific 10k
Wednesday
Jogging or Rest
Thursday
Day off
Friday
Day off
Saturday
Pre-competition
Sunday – 02/07
Preparation competition
Warm up
+ 4x1200m in 5min45
(recup 2min trot)
+ 10 min speed 1
Rest or
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
REST
20min speed 1
+
5 x 100m in progresive
acceleration
Recup : return by walking
REST
Pour des séances d'entraînements encadrées, rendez-vous sur www.urban-running.fr
Preparation competition on 10k
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/14
Day off
Jogging or Day off
Jogging + LD
Day off
VO2 max short
Day off
Long outing / Specific 21k
REST
Rest or
Endurance 1h
Speed 1-2
+ 10min abdos/core
+ 10 min stretching
Endurance 45min
Speed 1-2
+ 10x100m in progressive
acceleration
Recup : Return to trot
+ 10min speed 1
REST
Warm up
+ 2x(6x200m)
in 49sec
Recup 100m trot and 3min
between the series
+ 15 min speed 1
REST
1:20 speed 2
or 3x10min at 5'13/km
Recup 3min trot
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/21
Day off
Jogging or Rest
Day off
VO2 max medium
Day off
Long outing
Rest or Endurance 1h speed 2
+ 10min abdos/ Core
+ 10 min stretching
REST
Warm up
+ 10x300m
in 1min14
(Recup 1min15 trot)
+ 15 min speed 1
REST
1:25 speed 2
Monday
Specific 10-21k
Warm up
+2000/2000/2000/1000 in
10min26-10min
-9min36-4min48
- Recup 2min30 trot
+ 15min speed 1
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 02/28
Day off
Specific 10-21k
Jogging
Day off
VO2 max medium or rest
Day off
Long outing / Specific 21k
REST
Warm up
+ 2 x 3000m
in 15min39 and 14min24
(Recup 400m trot)
+ 15 min speed 1
Endurance 1h speed 2
+ 10min abdos/ core
+ 10 minstretching
REST
Rest or
Warm up
+ 8x400m
in 1min44
(recup 1min20 trot)
+ 15min speed 1
REST
1:30 speed 2
or 12min-10min-8min
at 5'13/km
Recup 3min trot
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday – 03/06
Day off
Specific 10k
Jogging or Rest
Day off
Day off
Pre-competition
Competition
REST
Warm up
+ 7x600m in 2min52
Recup : 200m trot
+ 15 min speed 1
Rest or
Endurance 40min
Speed 2
+ 10 min stretching
REST
20min speed 1
+
1 km in 5'13
+ 10min stretching
REST
REST
Endurance speeds: Speed 1: 7'31 to 6'21 per km / Speed 2: 6'21to 5'31 per km
Plan proposed by Olivier Gaillard -Trainer and manager at Urban Running
STAPS License and 2nd degree outside stadium FFA trainer
10k: 31'29 / Half-Marathon: 1:09 / Marathon: 2:35
Pour des séances d'entraînements encadrées, rendez-vous sur www.urban-running.fr
HALF-MARATHON OBJECTIVE 1:50