21KM - WEEK 11 to 15
WEEK 11
February 12 - 18
Finish your runs feeling strong and happy, not worn-out. It'll keep you coming back for more and look forward to your next run.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 8km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 8km. Finish up with a 5 minute cool down walk. |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 16km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 12
February 19 - 25
You should by now feel a rhythm to your running. The secret to running is consistency. Put in the hard work now so that race day is easy.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY REST DAY |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 13km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 13
February 26 - March 3
Your endurance has improved greatly over these past thirteen weeks. This week you will put it to the test with your longest run on Saturday. Remember that nothing is to change with how you run the 19km. Take it easy and run at a conversation pace.
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 11km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 9km. Finish up with a 5 minute cool down walk. |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 19km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 14
March 4 - 10
This is your last full week of training. Push through this week with a positive mind and you will be ready to tackle this Half Marathon!
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MONDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 10km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY Start with a brisk 5 minute warm up walk. Then run for a total of 5km. Finish up with a 5 minute cool down walk. |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 13km. Finish up with a 5 minute cool down walk. |
SUNDAY
REST DAY
REST DAY
WEEK 15
March 11 - 17
Race week has finally arrived. It is important to eat well, get plenty if sleep and look after your body this week. You have put in the work and you will SMASH IT!
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MONDAY REST DAY |
TUESDAY REST DAY |
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WEDNESDAY Start with a brisk 5 minute warm up walk. Then run for a total of 6km. Finish up with a 5 minute cool down walk. |
THURSDAY REST DAY |
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FRIDAY REST DAY |
SATURDAY Start with a brisk 5 minute warm up walk. Then run for a total of 1km. Finish up with a 5 minute cool down walk. |
SUNDAY
RACE DAY is here!
Run slower than you feel like you should be running over the first 10 – 12 kilometres. Look around, chat a bit with those around you. Walk if you need to, drink fluids, take a little break, then slowly resume running.
RACE DAY is here!
Run slower than you feel like you should be running over the first 10 – 12 kilometres. Look around, chat a bit with those around you. Walk if you need to, drink fluids, take a little break, then slowly resume running.
