21KM BEGINNER TRAINING PROGRAM - 15 WEEKS
Starts - December 4th 2023
If you’ve got the will (and 15 weeks!), we’ve got the way. Whether you’re new to running or coming back from an extended break, our half marathon program will safely ease you into training and get you race ready in a few short months.
LET'S BEGIN
This training plan requires no more than three to four days of running per week with a rest day in between most runs. You do not have to do these workouts on the days below, but try to have a rest day between your workouts. Try to stay on track and avoid big increases in your workout times so you don’t get injured or discouraged. Your first few weeks can include run/walk workouts to build your endurance safely and comfortably. By Week 10, you can try to make the switch from run/walk to just run. If you feel like you’re not ready, continue to take walking breaks. It’s completely fine to use a run/walk strategy throughout your entire training and even on race day. Your goal should be to finish—regardless of what it takes to get there.
BEFORE STARTING
Before starting a half marathon training program, you should make sure you are healthy enough to undertake the training. The half marathon training should not be taken lightly. Consult your medical professional to ensure you are ready for this important next step! You should be able to walk comfortably for at least 45 minutes before beginning a half marathon 15 week training plan.
TRAINING STARTS WHEN YOU START
Whether you’re eight or ten weeks from race day, you can jump into this program whenever it suits you. You’re in control of what you put into the program and therefore what you get out of it. We do recommend that you plan on training for at least 8 weeks before the Half Marathon and can comfortably run and complete the programmed workouts.
TIPS & TERMS
EASY RUNSThis means running totally comfortable and controlled. When running alone or with your running training partner or group, you should be able to converse easily. You’ll likely feel as if you could go faster. Don’t. Here’s some incentive to take it easy: You’ll still burn about 100 calories for every 1.6km that you run. LONG RUNS (LONG, SLOW DISTANCE)These are any steady run for a long period of time and are designed to enhance endurance, which enables you to run longer and longer and feel strong doing it. A great long-run tip: Find a weekly training partner around your pace and ability for this one. You’ll have time to chat about anything that comes up. IF YOU’RE TIREDFigure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect Recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest. |
WALKING & TAKING BREAKSIf you feel the need to walk or take a break in your long run or during any of your training runs, by all means do so. Since you are just beginning the half marathon, with finishing as your goal, just listen to what your body is telling you. LACKING MOTIVATIONLook for inspiration. If you are willing to look for motivation that means you’ve already got some! Be kind and patient with yourself… and you’ll find that inspiration and motivation you need. A TERRIBLE RUNJust move on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run. YOU’RE HURTStop running. It’s essential to listen to and learn from your body throughout your training. Sometimes missing a run lets you run better in the future. We know it’s not easy for a runner to take off days, but if your hurt then do it and don't try to make those missed run up. |
NUTRITION PLAN
Nutrition is often overlooked for longer runs. This is a basic nutrition plan that could make your next run the best ever.
Carbohydrate is your high energy fuel. Depleting your reserves will mean that your pace drops towards the end of a longer run. To make your longer runs more enjoyable you should ensure that you start a run with a full fuel tank. Also drinking fluids and consume carbohydrate as you run.
Carbohydrate is your high energy fuel. Depleting your reserves will mean that your pace drops towards the end of a longer run. To make your longer runs more enjoyable you should ensure that you start a run with a full fuel tank. Also drinking fluids and consume carbohydrate as you run.
Pre Long Run Breakfast
Breakfast should be light, high in carbs and one hour before you run. Porridge, toast or cereal is good for this. Important to also drink during breakfast to help with pre-run hydration.
Caffeine - A moderate dose of Caffeine stimulates the body’s nervous system, making you more alert, increasing concentration which can improve your run performance. Caffeine is also great for getting things moving inside before you run!
Caffeine - A moderate dose of Caffeine stimulates the body’s nervous system, making you more alert, increasing concentration which can improve your run performance. Caffeine is also great for getting things moving inside before you run!
FluidsYour fluid needs will vary depending on how warm the weather is on your run day and how much you sweat. Take on water or an electrolyte drink regularly, especially if you are running for more than 10kms and drink as much as you comfortably can.
We recommend you look at GU Energy products to keep you going. https://guenergy.co.nz |
Food
Your food needs will vary depending on how long you are out exercising. Your body will burn 100 calories for every 1.6km that you run. It's so important to take on food regularly if you are running for more than 1 hour. The goal is to not run your tank low with lack of food as this will do more damage to your body then good. Start eating early on during your run and keep it regular.
We recommend you look at GU Energy products to keep you going. https://guenergy.co.nz
We recommend you look at GU Energy products to keep you going. https://guenergy.co.nz
Hydration Packs and Bottles
Your fluid needs will vary depending on how warm the weather is on your run day and how much you sweat. Take on water or a sports drink regularly, especially if you are running for more than 10kms and drink as much as you comfortably can. There are lots of options for carrying water with you like waist bottles and vests. All of these are available at your local running store. They let you explore new routes where water might not be available.
We recommend you look at Ultimate Direction packs. https://www.ippnzshop.co.nz/collections/ultimate-direction-hydration
We recommend you look at Ultimate Direction packs. https://www.ippnzshop.co.nz/collections/ultimate-direction-hydration