1 Hour/Week Half Marathon

This program is for those busy people with almost no time to spare. This program will get you to the finish line in one piece. This is recommended for the people who are already in pretty good physical shape. This isn’t as ideal as the three-hour program, but it should be enough. Try spacing out your workouts – you should have a rest day between each workout. If that is not doable, then put the strength training workout back-to-back with the run, rather than having two runs back-to-back.

 

Key to Workout Letters

Numbers indicate minutes for each workout

Begin by warming up slowly. A 5 minute light jog coupled with some jumping jacks will do. Just make sure your muscles aren’t tight before you start the exercise.

S – Strength training workout. Strength training is critical to a successful runner. It will not only make you faster, but will prevent injuries. Given time constraints, circuit training is the most effective way to strength train. By training in circuit fashion, you will save time and work your cardiovascular system as well. Circuit training is the method of hopping from workout to workout, with no break, and doing several rounds of the workout.

The two easiest workouts that you can do almost anywhere are calf raises and lunges/wall sits. Do as many calf raises as you can, then do as many lunges/wall sits as you can, then repeat until the allotted time is up.

See the exercises guide for correct way to perform each workout.

E – Easy paced workout. This should be a social workout! Get friends to come join you, you shouldn’t be panting too heavily (but hopefully sweating quite a bit at the end). If you are a beginner, don’t hesitate to walk if you need to. The goal of this workout is just to finish, with a smile on your face. Listen to an audiobook on your mp3, bring your English tutor along, or just relax and enjoy the scenery.

T – Tempo paced workout. This workout will be at a difficult pace. If you are a beginner, resist the temptation to walk (jog slowly if you have to, the only real difference between a jog and walk is that when jogging both feet come up in the air)

 

Half Marathon Program - One Hour a Week – 16 Weeks

Week Prior to Marathon

Workout 1

Workout 2

Workout 3

16

20*S

20*T

20*E

15

15*S

20*T

25*E

14

10*S

20*T

30*E

13

20*S

20*T

20*E

12

10*S

20*T

30*E

11

15*S

25*T

20*E

10

20*S

0

40*E

9

20*S

20*T

20*E

8

15*S

20*T

30*E

7

15*S

0

45*E

6

10*S

25*T

25*E

5

20*S

20*T

20*E

4

0

30*T

30*E

3

0

0

60*E

2

0

20*T

40*E

1

RACE

20*E

20*T

20*E

 

Half Marathon Program - One Hour a Week – 12 Weeks

Week Prior to Marathon

Workout 1

Workout 2

Workout 3

12

20*S

20*T

20*E

11

20*S

15*T

25*E

10

20*S

20*T

20*E

9

25*S

0

35*E

8

10*S

25*T

25*E

7

10*S

30*T

20*E

6

20*S

0

40*E

5

15*S

0

45*E

4

20*S

40*T

0

3

0

0

60*E

2

0

40*T

20*E

1

0

30*E

30*E

RACE

 

 

 

 

Half Marathon Program - One Hour a Week – 8 Weeks

Week Prior to Marathon

Workout 1

Workout 2

Workout 3

8

20*S

20*T

20*E

7

15*S

25*T

20*E

6

10*S

30*T

20*E

5

0

20*T

40*E

4

10*S

20*T

30*E

3

0

                 0

60*E

2

0

35*T

25*E

1

0

30*E

30*E

RACE

 

 

 


Half Marathon Program - One Hour a Week – 4 Weeks

Week Prior to Marathon

Workout 1

Workout 2

4

20*E

40*E

3

30*T

30*E

2

0

60*E

1

30*E

30*E

RACE