| Countdown to Race |
| Days - Hrs - Mins - Secs |
Waterside Half Marathon 2010
15 Week Beginners Half Marathon Training Schedule
This carefully graded 15 week schedule has been designed by City of Derry Spartans Noel McMonagle, to take a beginner/novice runner from the week beginning Monday, 31st May 2010 through to race day of the Waterside Half Marathon – Sunday, 12th September 2010.
| 15 Week Training Plan | |
| 15 Week Training Plan |
The plan presumes you already have a basic fitness level which will allow you to run non stop for 20 minutes and takes you progressively upwards from there to the start and finish line on Sunday 12th September.
Before starting, a few ground rules:
- First of all, if you haven’t been exercising regularly recently, consult your doctor and get the OK before beginning the programme.
- Secondly, don’t worry about your speed. Run or walk at a pace comfortable for you. Remember you have lots of time; don’t rush things, enjoy your sessions, train at “talking pace”.
- If you can find a training partner, preferably someone at the same level as yourself, do so. Company is good!
- You can switch the daily sessions around to suit your own needs but try to do the long runs on the weekend or your day off.
- Take all your Rest Days. They are just as important as even your longest runs and will help get you to the start line in good shape on race day.
- Choose a safe running route. You don’t have to use the main thoroughfares. Try the riverside walkway, maybe a beach or parkland. Running on softer surfaces is easier on the limbs.
Good luck with your training!
Gerry Lynch
Race Director
Email: half.marathon@derrycity.gov.uk
| Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| 1 | Rest | Run 20 mins | Rest | Run 35 mins | Rest | Run 25 mins | Rest |
| 2 | Rest | Run 20 mins | Rest | Run 30 mins | Rest | Run 35 mins | Rest |
| 3 | Rest | Run 25 mins | Rest | Run 35 mins | Run 20 mins | Rest | Run 30 mins |
| 4 | Rest | Run 25 mins | Rest | Run 30 mins | Run 30 mins | Rest | Run 40 mins |
| 5 | Rest | Run 40 mins | Rest | Run 35 mins | Run 30 mins | Rest | Run 40 mins |
| 6 | Rest | Run 40 mins | Rest | Run 40 mins | Run 30 mins | Rest | Run 45 mins |
| 7 | Rest | Run 40 mins | Rest | Run 35 mins | Rest | Run 35 mins | Run 50 mins easy |
| 8 | Rest | Run 40 mins | Rest | Run 45 mins | Run 30 mins | Rest | Run 50 mins |
| 9 | Rest | Run 45 mins | Rest | Run 50 mins @ a steady pace | Rest | Run 45 mins | Run 60 mins easy |
| 10 | Rest | Run 50 mins | Run 35 mins | Run 50 mins @ a steady pace | Rest | Rest | Run 70 mins |
| 11 | Rest | Run 60 mins | Rest | Run 60 mins with 40 mins @ a steady pace | Rest | Run 40 mins | Run 70 mins |
| 12 | Rest | Run 65 mins | Rest | Run 70 mins | Rest | Run 25 mins | Run 90 mins |
| 13 | Rest | Run 70 mins | Rest | Run 80 mins easy | Rest | Run 35 mins | Run 110 mins easy |
| 14 | Rest | Rest | Run 60 mins | Run 45 mins @ a steady pace | Rest | Run 40 mins | Run 60 mins |
| 15 | Rest | Run 25 mins | Rest | Run 35 mins easy | Rest | Run 15 mins easy | Run 1/2 marathon 12 Sept |





