Trainings Schedule Half-Marathon 2015

Some people train without a certain schedule, but for me following a schedule is really helpful to stay tuned. This time I want to finish the 13.1 in less than two hours.

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
week 1rest dayrelaxed endurance run
40 min
rest dayrelaxed endurance run
35 min
+ 5 accelerating sprints
rest dayspeedy endurance run
30 min
long slow distance run
50 minutes
week 2rest dayrelaxed endurance run
40 min
rest dayspeed play
35 min
rest dayrelaxed endurance run 30minlong slow distance run
60 min
week 3rest dayrelaxed endurance run
40 min
rest dayspeed play
40 min
rest dayrelaxed endurance run
30 min
long slow distance run
70 min.
week 4rest dayrelaxed endurance run
45 min
rest dayspeed play
45 min
rest dayrelaxed endurance run
30 min
long slow distance run
80 min
week 5rest dayrelaxed endurance run
45 min
rest dayinterval run
5 x 3 min fast
in between trot 3 min
warm up: 10 min
cool down: 10 min
relaxed endurance run
20 min
+ 3 accelerating sprints
rest daylong slow distance run
90 min.
week 6rest dayslow endurance run
40 min
rest dayrelaxed endurance run
60 min
rest dayrelaxed endurance run
40 min
long slow distance run
90 min
week 7rest dayrelaxed endurance run
45 min
rest dayinterval run
5 x 4 min fast
in between trot 4 min
warm up: 10 min
cool down: 10 min
slow endurance run
40 min
+ 3 accelerating sprints
rest daylong slow distance run
100 min
week 8rest dayrelaxed endurance run
45 min
rest dayspeedy endurance run
30 min
warm up: 15 min
cool down: 15 min
slow endurance run
40 min
+ 3 accelerating sprints
rest daylong slow distance run
110 min.
week 9rest dayrelaxed endurance run
45 min
rest dayinterval run
6 x 3 min fast
in between trot 4 min
warm up: 10 min
cool down: 10 min
slow endurance run
40 min
+ 3 accelerating sprints
rest daylong slow distance run
120 min
week 10rest dayslow endurance run
45 min
rest dayspeedy endurance run
40 min
warm up: 10 min
cool down: 10 min
rest dayrelaxed endurance run
40 min
+ 3 accelerating sprint
long slow distance run
120 min
week 11rest dayrelaxed endurance run
40 min
rest dayinterval run
4 x 5 min fast
in between trot 4 min
warm up: 10 min
cool down: 10 min
rest dayrelaxed endurance run
40 min
+ 3 accelerating sprints
long slow distance run
80 min.
week 12rest dayrelaxed endurance run
30 min
running speed for 3km
Beginn & End Speed 5min
rest dayrest dayslow endurance run
10 min
+ 5 accelerating sprints
Berlin half-marathon
2015