EDF ENERGY birmingham
half marathon
Beginner Schedule - Six Weeks
As a “beginner” with just six weeks to go running a half marathon will be a very big challenge. But if you adhere to the training and advice given, you will achieve your aim of “getting round” and completing the first EDF Energy Birmingham Half Marathon. It’s great that you have decided to go for it but important that you realise that your must adopt a determined attitude from now on – and that the 13 miles (that’s 21km) will be a LONG way. Your mindset then, must be for a slow, steady journey.
| TARGET TIME: Get Round | ||
| WEEK | SESSION | DURATION |
|---|---|---|
WEEK 1 |
Start of the plan - good luck! Advice: buy a sports watch - & a sports bra if you need one! |
Easy Week |
MON |
Rest |
|
TUE |
Brisk Walk 30 mins |
30 mins |
WED |
Walk 5 mins - 10 x 60 secs jog / 60 secs walk - 5 mins walk |
30 mins |
THU |
Brisk Walk 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Walk 5 mins - 10 x 60 secs jog / 60 secs walk - 5 mins walk |
30 mins |
SUN |
Walk 1 hr |
60 mins |
|
Total = |
3 hrs |
|
|
|
WEEK 2 |
Advice: buy some proper running shoes - from a shop that can give good advice. |
Fair Week |
MON |
Rest |
|
TUE |
Brisk Walk 45mins |
50 mins |
WED |
Walk 5 mins - 8 x 2mins jog / 2 mins walk - 10 mins walk |
55 mins |
THU |
Brisk Walk 45mins |
50 mins |
FRI |
Rest |
|
SAT |
Walk 10 mins - 8 x 3 mins jog / 2 mins walk - 10 mins walk |
60 mins |
SUN |
Walk 1hr and 30 mins |
90 mins |
|
Total = |
4 hrs 25 |
|
|
|
WEEK 3 |
Advice: "time on your feet" is the key phrase; on Tue & Thur try to run a bit longer. |
Fair Week |
MON |
Rest |
|
TUE |
Brisk Walk / Jog 50 mins |
50 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
Brisk Walk / Jog 50 mins |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 1 hr 30 mins |
75 mins |
|
Total = |
4 hrs 15 |
|
|
|
WEEK 4 |
Advice: on Sunday try to run slowly for 10 minutes - then have a breather and repeat. |
Hard Week |
MON |
Rest |
|
TUE |
10 mins walk - 30mins jog - 10 mins walk |
50 mins |
WED |
Brisk 40 mins walk |
40 mins |
THU |
15 mins brisk walk - 20 mins jog - 15 mins walk |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 40 mins walk |
40 mins |
SUN |
Walk / Jog 2hrs |
90 mins |
|
Total = |
4 hours 30 |
|
|
|
WEEK 5 |
Advice: really apply yourself this week - next week is too late. |
Hard Week |
MON |
Rest |
|
TUE |
50 mins jog |
50 mins |
WED |
Brisk 50 mins walk |
50 mins |
THU |
50 mins jog |
50 mins |
FRI |
Rest |
|
SAT |
Brisk 50 mins walk |
50 mins |
SUN |
Walk / Jog 1 hr 30 mins |
90 mins |
|
Total = |
4 hrs 50 |
|
|
|
WEEK 6 |
Advice: keep this an easy week - and ENJOY the anticipation. "FUN" is the key word! |
Easy Week |
MON |
40 mins Jog - walk if necessary |
40 mins |
TUE |
Walk 30 mins - relaxed walk - time to recover now |
30 mins |
WED |
30 mins Jog - walk if necessary |
30 mins |
THU |
Rest |
|
FRI |
20 mins Jog - walk if necessary |
20 mins |
SAT |
Rest |
|
SUN |
Race Day! |
120 mins |
|
Total = |
4 hours |
