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07 May 2008

Training tips for a half marathon

With the popular Knysna half marathon is only 10 weeks away, Virgin Active has put together a training schedule to make sure that you are well prepared for the event.

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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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