07 May 2008

Training tips for a half marathon

A 21,5 km race distance provides a fantastic challenge for the average athlete and with the popular Knysna half marathon only 10 weeks away, Virgin Active has put together a training schedule to make sure that you are well prepared for the event.

The programme is designed in such a way that it can work with any future half marathons you may want to take part in as well.

Fran Venter, National Fitness Manager of Virgin Active says, “Despite this being a difficult distance to master, this training schedule has been carefully worked out and if you dedicate yourself to it, in conjunction with a balanced diet, your half marathon distance will be a far more enjoyable and manageable race to complete.”

Knysna Halfmarathon

10 Week plan

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
*Week 1* Walk 20 min	Rest	Walk 25 min	Rest	Walk 20 min	Walk 30-35 min	Rest
*Week 2* Walk 25 min	Rest	Walk 25 min	Rest	Walk 25 min	Walk 35-40 min	Rest
*Week 3* Walk 20 min	Rest	Walk 30 min	Rest	2 min walk,1min jog for 30 min.	Rest	Rest
*Week 4* 2 min walk; 1min jog for 30 min.	Rest	Walk 30 min	Walk 30 min	Rest	2 min walk ;2 min jog for 40 min.	Rest
*Week 5* Rest	5 km Run	Rest	2 min walk; 2 min jog for 40 min.	Rest	1 min jog;2 min walk for 50 min.	Rest
*Week 6* 6 km Run	Rest	5 km Run in 40 min	Rest	1 min jog ;1min walk for 50 min	Rest	Rest
*Week 7* 8 km Run	Rest	6 km Run	Rest	1hr jog	Rest	30-40 min jog.
*Week 8* 10 km Run	Rest	8 km Run	8 km Run	Rest	14 km Run	Rest
*Week 9* 12 km Run	Rest	10 km Run	Rest	Rest	18 km Run	Rest
*Week 10* 10 km Run	1hr Run	5 km Run	Rest	Rest	FINAL RACE DAY

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