Intermediate adidas Half Marathon 2010 Training Guide by jlhd32

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A new study suggests that exercise helps keep bones healthy. The researchers conducted a study of more than 4,000 people, showed that jogging makes men less weight, fewer chronic health problems.

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                  Mon                      Tue                     Wed                    Thu                 Fri              Sat               Sun

week 1           20 min                   35 min                 20 min                  35 min              REST            60 min            20 min

                                    include 20 minutes
                 jogging                                         jogging                 steady                              steady            jogging
                                         'up tempo'

week 2           25 min                   40 min                 25 min                  40 min              REST            65 min            25 min
                                    include 20 minutes
                 jogging                                         jogging                 steady                              steady            jogging
                                         'up tempo'
week 3           30 min                   45 min                 30 min                  45 min              REST            70 min            30 min
                                    include 20 minutes
                 jogging                                         jogging                 steady                              steady            jogging
                                         'up tempo'
week 4           35 min                   45 min                 35 min                  50 min              REST            75 min            35 min
                                    include 20 minutes
                 jogging                                         jogging                 steady                              steady            jogging
                                         'up tempo'
week 5           35 min                    40 min                35 min                  55 min              REST            80 min            35 min
                                  4 min hard, 2 min jog,
                                    3 min hard. 90 sec
                 jogging          jog, 2 min hard, 1 min         jogging                 steady                              steady            jogging
                                         jog, 1 min
                                    hard…warm down
week 6           35 min                   40 min                 35 min                  60 min              REST            90 min            35 min
                                  4 min hard, 2 min jog,
                                    3 min hard, 90 sec
                                                                                   include 20 minutes
                 jogging          jog, 2 min hard, 1 min         jogging                                                     steady            jogging
                                                                                        'up tempo'
                                         jog, 1 min
                                    hard…warm down
week 7            REST                    70 min                 35 min                  40 min             35 min          100 min             REST
                                                                                   4 min hard, 2 min
                                                                                  jog, 3 min hard. 90
                                          steady                 jogging          sec jog, 2 min hard,      jogging          steady
                                                                                    1 min jog, 1 min
                                                                                   hard…warm down
                                                                                                                                             30 min run
week 8           40 min                   35 min                 60 min                  35 min             30 min           REST
                                                                                                                                            plus 5 x 3min
                                                                                                          warm up...90                     2 min hard, 2 min
            2 min hard, 2 min
                                                                                                         seconds hard,                    jog, 3 min hard, 90
           jog, 3 min hard, 90
                                   jogging… include 3 x                                                   45 seconds                         sec jog, 1 min
           sec jog, 1 min hard,                                   steady                 jogging
                                     15 second sprints                                                      easy x                         hard, 1 min jog, 1
             1 min jog, 1 min
                                                                                                           5…warm-                         min hard…warm
            hard…warm down
                                                                                                             down                                down
week 9           35 min                   70 min                  REST                   REST               35 min           60 min            35 min
                                                                                                           jogging…                       jogging… include 5
                 jogging                  steady                                                         include 4 x 30      steady          x 30 second
                                                                                                         second sprints                         sprints
week 10           REST                    35 min                 35 min                  20 min              REST            20 min             RACE
                                                            jogging… include
                                   jogging… include 5 x                                                                    jogging, or
                                                              2 x 15 second              jogging                                             31 Oct 2010
                                     15 second sprints                                                                    complete rest
                                                                  sprints



 pace      example

jogging    very light running and conversation easy
 steady    you should be in control of your breathing and be able to just hold a conversation
           conscious of your breathing and difficult to
up tempo
           talk
  hard     breathing laboured and impossible to hold conversation
 sprints   all out

     &




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