Christchurch Motorway Half Marathon

Southern Motorway
 

Training Program

If you're looking to do the Half Marathon either Running or Walking, the following program should get you through the event comfortably.

This is based on time on your feet which you will be doing on the day.  It is important that you go into the event with confidence and finish comfortably without injuring yourself before, on the day or afterwards.

Many people have the ambition and don't understand what it takes to execute an event, without injuring themselves, while they're on the journey. 

The following program, if followed will get you to the finish line comfortably. If you're looking to do the half faster or in a specific time, contact me and I can tailor a program for you .

This is a 12 week program and this is the minimum lead in time for a Half Marathon, preferably longer if you have the time and base fitness.

The other tip is to learn is pace setting.  The easiest way to learn this is out and back run/walking.  Run/walk out half the time you're going to be out for, then turn and run/walk back, this should be the same time as you went out.  If it is slower you started too fast, if it is faster you started too slow.  You want to be able to run/walk every km at the same pace.

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Mon

 Tues

Wed

Thu

Fri

Sat 

Sun

Total Time per   week

Week 12

9-Dec

10-Dec

11-Dec

12-Dec

13-Dec

14-Dec

15-Dec

 


45min

rest

60 Min

30 min

rest

60 min

90 min

4 hrs 45 min










Week 11

16-Dec

17-Dec

18-Dec

19-Dec

20-Dec

21-Dec

22-Dec

 


50 min

rest

60 min

45 min

rest

60 min

100 min

5 hrs 15 min










Week 10

23-Dec

24-Dec

25-Dec

26-Dec

27-Dec

28-Dec

29-Dec



60 min

45 min

Rest

90 min

rest

75 min

105 min

6 hrs 15 min










Week 9

30-Dec

31-Dec

1-Jan

2-Jan

3-Jan

4-Jan

5-Jan



30 min

45 min

90 min

30 min

rest

75 min

120 min

6 hrs 30 min










Week 8

6-Jan

7-Jan

8-Jan

9-Jan

10-Jan

11-Jan

12-Jan



30 Min

45 min

60 min

30 min

rest

60 min

90 min

5 hrs 15 min










Week 7

13-Jan

14-Jan

15-Jan

16-Jan

17-Jan

18-Jan

19-Jan



60 min

30 min

60 min

60 min

rest

60 min

90 min

6 hrs










Week 6

20-Jan

21-Jan

22-Jan

23-Jan

24-Jan

25-Jan

26-Jan



30 Min

45 min

90 min

45 min

rest

75 min

105 min

6 hrs 30 min










Week 5

27-Jan

28-Jan

29-Jan

30-Jan

31-Jan

1-Feb

2-Feb



30 min

45 min

90 min

45 min

rest

180 Min












Week 4

3-Feb

4-Feb

5-Feb

6-Feb

7-Feb

8-Feb

9-Feb



30 Min

60 min

90 min

45 min

rest

60 min

90 min

6 hrs 15 min










Week 3

10-Feb

11-Feb

12-Feb

13-Feb

14-Feb

15-Feb

16-Feb



45 min

60 min

90 min

60 min

rest

75 min

105 min

7 hrs 15 min










Week 2

17-Feb

18-Feb

19-Feb

20-Feb

21-Feb

22-Feb

23-Feb



30 min 

90 min

120 min

60 min

rest

75 min

90 min

7 hrs 45 min










Week 1

24-Feb

25-Feb

26-Feb

27-Feb

28-Feb

29-Feb

1-Mar



rest

30 min

45 min

rest

30min

Rest/jog 2k

Race Day