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Want to run a half marathon in the Mountains? Running 21.1km in the mountains will be a challenging task.

With only 2 months to go for the Bir Billing Half Marathon, it’s time to start your training. We are here with an 8 week training plan for you.

This plan is based on four days of running, two days of cross training or strength training and one day of rest each week. Your runs will include hill intervals to train for long climbs, speed workouts so you can get used to race pace, and long slow-paced runs that gradually increase in length each weekend. When it comes to cross-training, aerobic activities are best, so think swimming or cycling.

This schedule is flexible. If you’d rather run five days a week, replace one of the cross-training days with an easy run. Likewise, if you’re feeling wiped out, replace one of the cross-training days with another rest day. Make sure to always keep at least one rest day a week. You need a break both physically and mentally.

Ready to get started? Check out the plan below.

 

Half Marathon

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly Distance
1Rest Day10 KM Easy Pace
(Slow jog at effort P1)
Hill Intervals
30 mins - with 6 x 30Sec hills at effort P4,
jog back down to recover.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
7 KM at effort P12 KM Intervals.
2 KM @ Race Pace followed
by 1KM cool down. Repeat twice
Run for 30 mins at effort P114 KM @ 2 m/km slower than race paceApprox. 45-47KM
2Rest DayBBHM Race Elevation:
Simulation: 5 KM Hill run or on treadmill at
5-6% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
30 mins at effort P130 mins at effort P12 KM Intervals.
2 KM @ Race Pace followed
by 1KM cool down. Repeat thrice
Rest Day18 KM @ 2m/km slower than race paceApprox. 40-42KM
3Rest Day5 KM @ effort P1Hill Intervals -
30 mins - with 8 x 30Sec hills at effort P4,
Jog back down to recover.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
30 mins at effort P15 KM Tempo Run7 KM at effort P115 KM at 1m/km slower than race paceApprox. 40-42KM
4Rest DayBBHM Race Elevation Simulation:
7 KM Hill run or on treadmill at
5-6% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
30 mins at effort P110 KM @30sec/km slower than
race pace
Rest Day5 KM at effort P120 KM at 1m/km slower than race paceApprox. 47KM
5Rest Day10 KM @ effort P15 KM @ effort P11 KM Intervals.
1 KM @ Race Pace followed by 1KM
cool down. Repeat five times.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
5 KM @ effort P1Rest Day14 KM @ race pace
Have a beer afterwards since you've done
2/3rds of race distance at race pace and
you're ready
Approx. 43-45KM
6Rest DayBBHM Race Elevation Simulation:
7 KM Hill run or on treadmill at
5-6% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
5 KM @ effort P1400m Intervals X 8 at faster than race pace
followed by 400m cool down at effort P1.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
5 KM @ effort P1Rest Day17 KM at 1m/km slower than race paceApprox. 41KM
7Rest Day7 KM @ effort P15 KM Tempo, faster than race pace.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
5 KM @ effort P18 KM @effort P1Rest Day12-14 KM at 1m/km slower than race paceApprox. 38-40KM
8Rest Day5 KM at effort P13 KM Tempo Run3 KM at effort P1Rest DayEasy Walk around the
race venue to get acclimatized
Race DayApprox. 35KM

Download the training plan for BBHM Half Marathon

10 KM Category

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayWeekly Distance
1Rest Day5 KM Easy Pace
(Slow jog at effort P1)
Hill Intervals
30 mins - with 6 x 30Sec hills at effort P4,
jog back down to recover.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
5 KM at effort P11 KM Intervals.
1 KM @ Race Pace followed
by 1KM cool down. Repeat thrice
Rest Day10 KM @ 2 m/km slower than race pace.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
Approx. 30-32KM
2Rest DayBBHM Race Elevation:
Simulation: 5 KM Hill run or on treadmill at
4% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
30 mins at effort P1Rest Day2 KM Intervals.
2 KM @ Race Pace followed
by 1KM cool down. Repeat thrice
5 KM at effort P112 KM @ 2m/km slower than race paceApprox. 32-33KM
3Rest Day5 KM @ effort P1Hill Intervals -
30 mins - with 8 x 30Sec hills at effort P4,
Jog back down to recover.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
Rest Day1.5 KM Intervals.
1.5 KM @ Race Pace followed by
500 M cool down. Repeat thrice
5 KM at effort P110 KM at 1m/km slower than race pace.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
Approx. 30KM
4Rest DayBBHM Race Elevation Simulation:
7 KM Hill run or on treadmill at
4% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
30 mins at effort P1Rest Day10 KM @ effort P1
Squats, Lungs, Push-ups,
Pull-ups and bench dips for
30mins
12 KM at 1m/km slower than race pace
Approx. 32KM
5Rest Day5 KM @ effort P15 KM @ effort P1
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
Rest Day1 KM Intervals.
1 KM @ Race Pace followed by
500 M cool down. Repeat four times
Rest Day7 KM at 30sec/km slower than race pace
Approx. 23KM
6Rest DayBBHM Race Elevation Simulation:
7 KM Hill run or on treadmill at
5% incline at effort P1.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
5 KM @ effort P1400m Intervals X 8 at faster than race pace
followed by 800m cool down at effort P1.
Squats, Lungs, Push-ups, Pull-ups
and bench dips for 30mins post run
Rest Day3 KM at effort P1
6.5 KM at race pace
Approx. 30KM
7Rest Day7 KM @ effort P15 KM Tempo, faster than race pace.
Squats, lunges, push ups, pull ups
and bench dips for 30 mins post run
Rest Day6.5 KM @effort P1Rest Day10 KM at effort P1
Approx. 29KM
8Rest Day5 KM at effort P13 KM Tempo RunRest Day3 KM at effort P1Easy Walk around the
race venue to get acclimatized
Race DayApprox. 11KM

Download the training plan for BBHM 10KM

 

Sprint | Speed | Endure | Easy

P1-Easy: Easy jog, breathing easy and steady, active but not challenging.

P2-Endure: Sustainable steady running, breathing and heart rate elevated but not uncomfortable; general race pace.

P3-Speed: Brisk challenging running, at increased pace; you should be breathing harder.

P4-Sprint: Maximum effort, sustainable for one or two minutes.

Happy training!

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