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| This programme is specifically designed with the Beginner/Intermediate runner in mind . The runner who is undertaking this 10km/21km programme should already have completed at least one 5km/10km Race. The Runner should be able to do 8-10km runs comfortably and is able to train 2-4 days per week. |
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| Team FatBird’s 8-week Half-Marathon Training Programme consists of the following workouts: |
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| Endurance Distance (Endurance) Run: forms the Key Component of this Programme, with the emphasis to improve runner endurance in distance running. They are slow runs that keep you on your feet for 1hr to 2 1/2 hrs. Keep the effort easy and give your body the necessary conditioning and stimulus of a long run. |
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| Easy Run (Easy): the bulk of your training should be in this “Easy Run” mode. It builds and develops your aerobic fitness. Easy Runs are totally comfortable and controlled - you should be able to converse comfortably with your training partner(s). The aim is to get the mileage in and get the body used to running long distances. Try to resist the urge to go faster, even though you might feel like doing so. |
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| Tempo Run (Tempo): They are designed to increase the Runner’s stamina and improve your running tempo or rhythm! It consists of “Pickups” in the middle of your run at your 10km Pace lasting 15- 30mins. As a gauge you should be breathing harder, but not to the point where you are breathless. Run normally until you recover before beginning the next pickup. |
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| Recovery Run (Recovery): A workout targeted at increasing blood flow throughout the muscles to improve their recovery. Effort should be very Easy (Especially the day after a Endurance session or Tempo Workout). |
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| Race Pace (Pace): Your target Half-Marathon pace timing. |
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Team FatBird’s 8-weeks Half Marathon Programme requires the runner to follow the following Weekly Workout Routine:
- 1 Easy Runs (7-10km )
- 1-2 Tempo Run (5-10km)
- 1 Endurance/ Pace Run (Weekend’s Run with TFB)
- 2 days Rest / Cross Training |
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