Jetty 2 Jetty Half Marathon Training Plan

Half Marathon Training Plan

Congratulations for setting the goal of completing a half marathon in the Jetty 2 Jetty Fun Run! Stepping up to your first half marathon can be a bit daunting but incredibly exciting all at the same time. So are you wondering where to start with training?

Read on to find a 12 week training plan and tips to keep you on track to your goal.

12 Week Training Plan - Half Marathon

Mon

Tues*

Wed**

Thurs

Fri

Sat***

Sun

Week 1

Rest

5km

Rest

6km

Rest

Parkrun

8km

Week 2

Rest

5km

Rest

6km

Rest

Parkrun

10km

Week 3

Rest

5km

Rest

6km

Rest

Parkrun

12km

Week 4

Rest

6km

Rest

6km

Rest

Parkrun

14km

Week 5

Rest

6km

Rest

7km

Rest

Parkrun

16km

Week 6

Rest

6km

Rest

7km

Rest

Parkrun

18km

Week 7

Rest

6km

Rest

7km

Rest

Parkrun

12km

Week 8

Rest

6km

Rest

8km

Rest

Parkrun

14km

Week 9

Rest

5km

Rest

8km

Rest

Parkrun

16km

Week 10

Rest

5km

Rest

8km

Rest

Parkrun

14km

Week 11

Rest

5km

Rest

6km

Rest

Parkrun

12km

Week 12

Rest

5km

Rest

5km

Rest

Rest

Race Day

*On Tuesday runs try to include some speedwork. For example a few sprints throughout the distance.

**Wednesday - while a rest day from running, you could use this day for light exercise such as walking/swimming/fitness class

***If Parkrun is not an option for you please replace with a similar 5km run.

This training plan has been prepared by the Moreton Bay Road Runners

Download the Training program here

Training Tips

1. If you are new to running, consider getting checked out by your Dr before starting to train. If you are a seasoned runner, consider getting a physio assessment to identify any muscle imbalances, help to ensure you are targeting the right muscles in your training and to help you stay injury free.

2. Get the right shoes. Most shoe manufacturers advise that running shoe lifespan is around 800-1000km. So if you're running around 20-40km/week, this means you should really replace your running shoes every 6 months!! It’s also recommended that you rest your shoes for a couple of days to allow them to recover their protective properties between runs.

3. Stretch in the right way. Before a run, dynamic stretching (leg swings, walking lunges etc.) and after the run traditional stretching (Holding each muscle group in a stretch position for 15-30seconds).

4. Find a good strength and conditioning program which compliments your running program - this will help you with your running endurance and can help to keep you injury free. Your strength and conditioning program does not have to be at the gym, you can do lots of suitable strengthening for running with a simple program at home.

5. Get a good nights sleep. Good sleep is vital for your body to gain the full benefits of training.

6. Keep a training diary. Keep a record of the date, distance, time and how you felt or anything significant that happened on the run.

7. Struggling to stay motivated? Join a running group or find a running buddy. Having someone to run with makes it more fun and can help to keep you motivated on those days you think you’d rather sleep in!

8. Build hills into your training run slowly. There are a couple of hills that feature in the Jetty 2 Jetty course, so we recommend including some in your training so the hills aren't too hard to tackle on race day.

9. Use your longer runs to practice what you'll be doing on race day. For example; hydration, nutrition and what you're wearing.

10. Not sure if this program is right for you? Consider getting a running coach. They can write you an individual program, help to guide your training and race preparation, answer any questions you have about running and take away some of the stress of training for a race.