TRAINING

Training Programs for the Half-marathon

synthesis by Sorin Victor Roman

In the following I propose you two training programs by two American authors who agreed that these variants to be published for the benefit of those interested in training for the half-marathon.
Tom Holland and Jeff Galloway are people with extensive practical and theoretical experience, with dozens of marathons realized and thousands of people who have followed their advice. More about these authors can be found at the following web addresses: http://www.teamholland.com , http://www.jeffgalloway.com
If there are any coaches who want to share with us their experience and their used methods, please contact us.

Training for beginners - proposed by Tom Holland in "The Marathon Method"

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

1

Break

4,8 km

Exercises with weights

4,8

Km

Exercises with weights

4,8

Km

4,8

Km

19,2

Km

2

Break

4,8

km

Exercises with weights

4,8

Km

Exercises with weights

4,8

Km

4,8

Km

19,2

Km

3

Break

4,8

Km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

6,4

Km

22,4

Km

4

Break

4,8

Km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

6,4

Km

22,4

Km

5

Break

4,8

Km

Exercises with weights

4,8

Km

Exercises with weights

4,8

Km

4,8

Km

19,2

Km

6

Break

4,8

Km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

8

Km

24

Km

7

Break

6,4

Km

Exercises with weights

8

Km

Exercises with weights

4,8

Km

9,6

km

28,8

Km

8

Break

6,4

Km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

6,4

Km

24

Km

9

Break

6,4

Km

Exercises with weights

8

Km

Exercises with weights

4,8

Km

11,2

km

30,4

Km

10

Break

6,4

Km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

14,4

Km

32

Km

11

Break

4,8

km

Exercises with weights

6,4

Km

Exercises with weights

4,8

Km

8

Km

24

Km

12

Break

6,4

Km

Exercises with weights

8

Km

Exercises with weights

4,8

Km

16

Km

35,2

Km

13

Break

8

Km

Exercises with weights

9,6

km

Exercises with weights

4,8

Km

17,6

km

40

Km

14

Break

4,8

Km

Exercises with weights

8

Km

Exercises with weights

6,4

Km

9,6

km

28,8

Km

15

Break

4,8

Km

Exercises with weights

8

Km

Exercises with weights

4,8

Km

6,4

Km

24

Km

16

Break

6,4

km

Exercises with weights

4,8

Km

Exercises with weights

10 minute alergare

Cursa

 

 

The original data were in miles and they were approximated in kilometres using a conversion rate of 1 mile = 1.6 km.
 

Training for people who run regularly - proposed by Jeff Galloway in "Half-Marathon"

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

12,8 km

2

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

6,4 km

3

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

14,4 km

4

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

6,4 km

5

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

16 km

6

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

8 km

7

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

17,6 km

8

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

8 km

9

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

19,2 km

10

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

8 km

11

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

20,8 km

12

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

8 km

13

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

22,4 km

14

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

8 km

15

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

Cursă

16

Break

30 minutes running

Break

30 minutes running

Easy walk

Break

4,8 – 8 km

This second program is addressed to those who want to finish the race, and not necessarily to those who intend to finish the race in a certain period of time. For those who want a certain time, there are detailed programs according to their proposed objective. To start Jeff Galloway's program you must have already run a long race of 11.2 kilometers in the last two weeks. If you are not in this situation, you must get prepared to run such a distance and then start the program.
More information can be found at the following link:www.jeffgalloway.com. For further information on training for half-marathon or marathon, the author recommends: www.jeffgalloway.com