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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