Lakeshore Striders Running Club, Blessington, Co. Wicklow, Ireland

This is a 3 day per week schedule put together for people attempting their first half marathon in Achill this year in July. Requested was a 16 week programme, so I have broken it into 4 modules each with an emphasis, as explained later. As stated, this is for first timers at the distance but before embarking on this you should be able to run 5k or 30min comfortably without stopping. This is suitable to be started on the week beginning, Monday 6th of March.

Basically, Tuesday, Thursday and Sunday are the training days. I have put suggested items into the other days if you feel like or have the time to do this. However, if possible, I do recommend you walk on Monday after the long run. This will aid active recovery without stressing the body.

MODULE 4: This includes your longest run and a short taper before the big day.

Half Marathon Training Schedule for Runners and Walkers
Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday

1	Walk 40 min	run 30-45 min easy	walk or XT	Run 30-45 min easy	walk or XT	Off	3 miles slow
2	Walk 40 min	run 30-45 min easy	walk or XT	Run 30-45 min easy	walk or XT	Off	4 miles slow
3	Walk 40 min	run 30-45 min easy	walk or XT	Run 30-45 min easy	walk or XT	Off	5 miles slow
4	Walk 40 min	run 30-45 min easy	walk or XT	Run 30-45 min easy	walk or XT	Off	6.5 miles slow

5	Walk 40 min	run 20 min Tempo	walk or XT	Run 30-45 min	walk or XT	Off	5 miles, 3 at race pace
6	Walk 40 min	run 20 min Tempo	walk or XT	Run 30-45 min	walk or XT	Off	8 miles slow
7	Walk 40 min	run 25 min Tempo	walk or XT	Run 30-45 min	walk or XT	Off	6 miles, 4 at race pace
8	Walk 40 min	run 25min Tempo	walk or XT	Run 30-45 min	walk or XT	Off	9.5 miles slow

9	walk/xt 40 min	35 min fartlek (include strides)	walk or XT	Run 30-45 min	walk or XT	Off	6 miles, 4 at race pace
10	walk/xt 40 min	800 x 6 with 3 min walk recovery	walk or XT	Run 30-45 min	walk or XT	Off	10 miles slow
11	walk/xt 40 min	800 x 6 with 2 min walking recovery	walk or XT	Run 30-45 min	walk or XT	Off	8 miles, 6 at race pace
12	walk/xt 40 min	40 min fartlek (include strides)	walk or XT	Run 30-45 min	walk or XT	Off	12.5 miles slow

13	walk/xt 40 min	run 30-45 min, no walking	walk or XT	Run 30-45 min, no walking	walk or XT	Off	7 miles, 4 at race pace
14	walk/xt 40 min	run 30-45 min, no walking	walk or XT	Run 30-45 min, no walking	walk or XT	Off	13 miles slow
15	walk/xt 40 min	run 30-45 min	Walk	Run 30-45 min, no walking	Walk	Off	5 miles, 2 at race pace
16	walk/xt 40 min	run 20-30 min, no walking	Walk	Run 20-30 min, no walking	Walk	Off	Half Marathon

Easy run: as referred to in Module 1 on Tuesday and Thursday, this should be at a comfortable pace for you and be broken by walking intervals when you feel necessary. Walk as often as you feel the need to but try to decrease week on week how much you walk. On a ‘Perceived Exertion’ (or PE) between 1 and 10, with 10 being the hardest, this should be about 6.5. You should be able to chat comfortably.

Slow Run: this is the Sunday run and initially this will be shorter then what you do during the week but gradually it increases and becomes your longest run. It should be at a PE of about 6 and you should strive to complete by running all the way, without walking. Idea here is to initially run slow enough that you don’t feel the need to walk.

Tempo Run: this is a run of shorter duration but higher intensity. It is perhaps the best all round run you can do but needs to carried out at the appropriate level otherwise it’s no use. It has a PE level of about 7.5 to 8. You should be only ably to utter a few words and not much else. If you don’t feel up to Tempo runs substitute the Tuesday runs from Module 1 with less walking breaks but I feel Tempo Runs will give greater benefits.

Thursday Run: Decide how you feel and run how you see fit (also refers to Tuesday runs on Module 4). But try to get the time as laid out by the schedule.XT: This refers to Cross Training, i.e. cycling, swimming, cross trainer etc. Not compulsory, only if you have time.

Race Pace: On some Sunday runs, it says to run some of it at Race Pace. This means you can run the first mile or 2, depending on the figures, at a slower pace and then pick it up to what you believe you can run on the big day. Where it say this don’t just run the whole thing at the same pace, push yourself.

Fartlek: This means ‘speed play’ as referred to in module 3. Here you run for whatever prescribed time in the schedule but during the run you introduce strides or pick-ups. They can be for any length and any speed you decide; e.g. running at a steady pace, decide when you reach the next lamppost you are going to sprint to the parked car after it, 60 meters away. Then bring it back to a slow pace and gradually return to the original running pace. Then as you’re running again decide you are going to run at ¾ pace to the next corner 200m away and so on. It’s up to you but try to get 6-7 different variations into the run.

Intervals: As referred to in week 10 and 11. Both sessions are 800m by 6 times. The second week has a shorter recovery. The PE level here is 8.5-9. This is to get you used to running on lethargic legs. The last couple will be tough. There are only 2 interval sessions in the whole programme so do try them as they will be beneficial.

Taper: This involves reducing the intensity and frequency before the actual race so you can run on fresh legs.

Warm-Up: Warm up using dynamic stretching before any session. For the Tempo runs and intervals you should ideally do a short jog first and then do dynamic stretches before the actual session. Cool down with static stretching.

This is a demanding schedule for a first timer and should not be undertaken lightly. It should be easily understood and feel free to question anything you don’t understand. It is also open to interpretation but try to stick to it as much as possible. Most beginner schedules don’t include intervals but I feel they will give an appreciation of what it’s like to run with tired legs. Also, the Achill Half Marathon is hilly. When you are getting comfortable with the long runs you should incorporate some hills into them. Even if you walk up the hill and begin running again at least you’ll be prepared for the race!