Have your charity represented on runglasgow.org

Training - Level One

Extract from Bruce Tulloh's Half Marathon Training Schedule
(originally published Runner's World 1996 and reprinted with their permission)

LEVEL ONE - WEEK ONE - 2 1/2 HOURS OR 17 MILES
DAY 1 10 mins jog then 2 x 5 mins threshold pace (5 mins jog after each)
DAY 2 30 mins easy
DAY 3 10 mins easy, then 5 x 1 min fast, 2 mins slow, then 5 mins jog
DAY 4 Long, slow run - 50-60 mins or 6-7M
LEVEL ONE - WEEK TWO - 2 1/2 HOURS OR 18 MILES
DAY 1 10 mins jog then approx 1M timed then 10 mins jog)
DAY 2 30 mins easy
DAY 3 Warm up then 6x400 secs fast 1 min slow then 5 mins jog
DAY 4 Long, slow run, 1 hour or 7-8M
LEVEL ONE - WEEK THREE - 3 HOURS OR 22 MILES
DAY 1 Warm up then 2 x 1M of 10K pace inc 4 min recoveries, then 10 min jog
DAY 2 35 mins easy
DAY 3 Warm up then 6x400m (or 90 secs) inc 2 min recovery jogs
DAY 4 8M endurance run hour plus
LEVEL ONE - WEEK FOUR - 3 HOURS OR 22 MILES
DAY 1 Warm up then 10 mins threshold pace, 5 mins jog, 5 mins threshold pace then warm down
DAY 2 35 mins easy
DAY 3 Warm up then 10 x 200m (or 45 secs) inc 200m recovery jogs then warm down
DAY 4 2M warm up then 10K race,then 1M jog
 

As in all schedules, Weeks Six to Eight contain the hardest part of the training.

The volume is at its maximum, but it includes no new routines. If you're unsure, 'threshold pace' is about your 10 mile race pace, a speed at which you use up oxygen at the same rate as you take it in. This is a very effective training pace. You should keep including the faster sessions, because these are the ones which will actually improve your running. Also, do note that all of the 'quality' sessions should be preceded by a five-to 10 minute warm up, plus some stretching, and followed by 5-10 minutes of jogging to warm down.
LEVEL ONE - WEEK FIVE 3 1/2 HOURS OR 26 MILES
DAY 1 10 mins easy then 2 x15 mins threshold pace inc 5 min recoveries then 10 mins easy
DAY 2 40 mins easy
DAY 3 8 x 1 min fast, 2 mins slow
DAY 4 9M endurance run - 1 hour plus
LEVEL ONE - WEEK SIX - 4 HOURS OR 30 MILES
DAY 1 3 x 1M timed inc 4 min recoveries as week 3
DAY 2 40 mins easy
DAY 3 6 x 600m (or 2 mins) fast inc 2-min recoveries
DAY 4 30 mins easy
DAY 5 10M endurance run 80-90 mins
LEVEL ONE - WEEK SEVEN - 3 1/2 HOURS OR 26 MILES
DAY 1 2 X 15 mins threshold pace, inc 5 min recovery jogs
DAY 2 30 mins easy
DAY 3 10 x 200m fast strides, inc 200m recoveries
DAY 4 30 mins easy
DAY 5 Race 6 - 10
LEVEL ONE - WEEK EIGHT - 4 HOURS OR 30 MILES
DAY 1 30 mins easy
DAY 2 3 x 1M timed as Week 6
DAY 3 35 mins easy
DAY 4 6x1 min fast 2 mins slow, then 6 x 30 secs fast, 1 min slow
DAY 5 10M endurance run - 80-90 mins
LEVEL ONE - WEEK NINE - 3 HOURS OR 23 MILES
DAY 1 40 mins easy inc a few strides
DAY 2 10 - 200m fast strides inc 200m recovery jogs
DAY 3 10 mins easy then 20 mins threshold pace then 5 mins jog
DAY 4 8M easy
 

At this stage in your schedule the hardest part of your training is over.

Putting in hard training at this stage is counterproductive, because there's not time for the body to respond to the stresses you're imposing, and if you're not fully recovered you'll be tired when you start. On the other hand if you do no training at all in the last two weeks you'll start to lose fitness. You need to do enough to maintain your aerobic fitness and endurance and keepyour weight down. Short brisk sessions at or above threshold pace are best for the former: sessions like 10 x 30 seconds, or two miles at race speed (just below threshold pace) are perfect. You should maintain your general endurance by having a weekly run of at least an hour, plus regular outings during the week.
LEVEL ONE - WEEK TEN - 70 MINS OR 8 MILES, PLUS THE RACE
DAY 1 20 mins jog
DAY 2 10 mins jog then 1M of race pace, in racing shoes, then 10 mins jog
DAY 3 20 mins jog in racing kit
DAY 4 RACE
 

Targets and Tactics

Settling into the right pace from the start makes a huge difference in a long race, and if you're in doubt about what the right pace is, err on the side of caution.

For most of us the best tactics are just to run at a level pace, in the appropriate section of the field, and to try to use our fellow competitors as pacemakers. If you go off at a steady pace, its very encouraging to find that you're pulling back those who started faster - whereas if you go off too fast and slow down, its very discouraging to be caught and passed in the second half of the race. On the morning of the race eat your last meal - something simple and digestible - three hours beforehand. In the 24 hours before that, lay off high-fibre foods. If it's hot keep taking drinks up to 30 minutes beforehand, and if necessary, drink more just before the start, so that the fluid doesn't have time to be taken up by your kidneys.