Tina Major

2009 has been a welcome return to some competition after the safe arrival of my daughter in February.  I spent a few months re-introducing quality sessions back, being careful and really letting my body guide what I did.  I remain uninjured and wanted to ensure I had recovered from the caesarean, as well as allow for the lack of sleep and rest!
‘Officially’ I started back in June and raced five times since then, each race back enjoying some improvements in speed.  We have simultaneously been focusing on speed and endurance throughout each of my training blocks, all with the goal of returning to the marathon in 2010. 
I have been averaging 100km during this time, with my long run back up to 30km.  Included in my week are two speed sessions.  I have needed this time to get my body used to hard sessions and recovering adequately in between before I increase my weekly mileage again (for marathon preparation).
The Gold Coast Marathon in July 2010 is my next goal marathon, with the Yokohama Women’s Marathon in Japan in November the second I will race next year.   2010 also sees the family and I moving to Perth, so whilst I will be sad to leave the South West (albeit for a few years) I will embrace the running opportunities that I will experience whilst living in the metro area. 

I am really looking forward to coming down for the Jets Half Marathon and hoping to run a PB over this distance. 

The Athletes Foot - Nike
Busselton Jets Half Marathon 7 Week Training Program

Half marathons are a highly enjoyable race to train for and race.  It pushes runners who usually focus on 5 and 10km events to test their endurance whilst it helps marathoners learn to draw upon their speed reserve.  During half marathon training, the focus is on extending the 10km training out, while taking the long runs down a bit from marathon training. 

The best plan for you will depend on your prior running experience, current fitness level and strengths and goals.  Regardless of ability, there are some ‘key’ sessions/workouts that will help you prepare for the half marathon. 

Over the next seven weeks we will provide a program which will be suitable for a runner that has a sound level of fitness, who is already following some type of training program/regime, through to the runner who is looking to improve current speed, competes fairly regularly, already runs different sessions during their week (e.g. intervals - short or long, tempo runs, hill reps etc).  Before commencing any new exercise regime, please seek medical advice or address any injury or medical concerns.

KEY POINTS

·       Make hard runs hard and recovery runs easy.  Don’t make the mistake of running too hard on easy days, this is counter productive.  This will only result in you tiring yourself for the quality days that really matter!

·       There is a difference in being tired and being injured.  Recognizing that you will experience tiredness when doing quality sessions is important as it’s not a reason to ‘skip’ your recovery runs, after all that’s why they are part of the program! 

·       Be consistent!  Try not to skip sessions as once they are missed you can’t make them up.

·       Train smart!  The ‘key’ sessions are the sessions that will make you faster and stronger.  Missing them out and only running the recovery runs will not yield the best results.
 

Week 1
 

NOTES for Week 1

·         The ‘Tempo Run’ is run at 10 – 15 seconds slower than your 10km race pace.

·         Your ‘Long Run’ should be done at a comfortable pace, the focus is ‘time on legs’ and training your body to be running for increasingly longer distances

·         Importance must be given to ‘warm up’ and ‘cool down’ components of each session

• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6
• Week 7
• Alternative 11 week training program