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TitleSMH Half Marathon 2019 - Basic
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PhaseAdaptationLightLoad 1LightLoad 2Major taper
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About- 3 sessions per week
- Intervals keep to 85% of effort or less
- Introduce Intervals in Week 3
- 3km climb in the LSDs		- 2 sessions
- No LSD		- 3 sessions per week
- Intervals can come up to max efforts
- Intro Thursday cycle
- 3km climb in the LSDs		- 2 sessions
- No LSD		- 3 sessions per week
- Maintain the cycle
- Cont. build on volume
- Reduce LSDs		- Prep for test event
- Light LSD before
- Light week of race
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Date25 Feb - 3 Mar4 - 10 Mar11 - 17 Mar 18 - 24 Mar25 - 31 Mar1 - 7 Apr8 - 14 Apr 15 - 21 Apr22 - 28 Apr29 Apr - 5 May6 - 12 May13 - 19 May
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Week123456789101112
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Monday
7
TuesdayEasy
4km		Easy
6km		Intervals
2km repeats
(Squad 11)
< 85% effort		Intervals
Mile Matrix
(Squad 12)		Intervals
4km TT
(Squad 13)		Intervals
300m repeats
(Squad 1)		Intervals
Steps down
(Squad 2)		Intervals
800m repeats
(Squad 3)		Intervals
Pyramid
(Squad 4)		Intervals
1500m repeats
(Squad 5)		Intervals
Plus 200s
(Squad 6)		Intervals
150m repeats
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Wednesday
9
ThursdayEasy
4km		Easy
6km		Easy
8km		Tempo
8km		Easy
40 mins		Out n back
10km		MLR
12km		Progressive
12km		Tempo
10km		Out n back
12km		MLR
8km		Easy
20 mins
SHAKE OUT
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Friday
11
Saturday
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SundayLSD
6km		LSD
9km		LSD
12km		LSD
15km		LSD
18km
(if not racing)		LSD
21km		LSD
24km		LSD
21km		LSD
12km		Race
SMH Half Mara
21km
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Practice
racing		Striders' 10km
Sat 6 Apr
Lanecove Nat.
Park 7am
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Weeks to go:
SMH Half 11
SMH Half 10
SMH Half 9		SMH Half 8SMH Half 7SMH Half 6SMH Half 5SMH Half 4SMH Half 3SMH Half 2SMH Half 1
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WeekDay Date WorkCommentsStravaWeeks until
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1Monday25 February
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Tuesday26 FebruaryEasy 4km
Easy jog for 4km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Wednesday27 February
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Thursday28 FebruaryEasy 4km
Easy jog for 4km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday1 March
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Saturday2 MarchStriders' 10km 5
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Sunday3 MarchLSD (long slow distance)
6km		SMH Half 10
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2Monday4 March
25
Tuesday5 MarchEasy 6km
Easy jog for 6km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Wednesday6 March
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Thursday7 MarchEasy 6km
Easy jog for 6km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday8 March
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Saturday9 MarchStriders' 10km 4
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Sunday10 MarchLSD (long slow distance)
9km		SMH Half 9
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3Monday11 March
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Tuesday12 MarchIntervals - 2km repeats (online squad week 11)
WU 2km jog, drills, 4 x 100m strides
3 x 2km hard runs (3 mins rest),
WD 1km easy jog
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Wednesday13 March
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Thursday14 MarchEasy 8km
Easy jog for 8km
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday15 March
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Saturday16 MarchStriders' 10km 3
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Sunday17 MarchLSD (long slow distance)
12km		SMH Half 8
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(de-load)		Monday18 March
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Tuesday19 MarchIntervals - Mile Matrix (online squad week 12)
WU 2km jog, drills, strides, 4 x 100m strides
2 x 800m (3 mins rest), 4 x 400m (2 mins rest), 8 x 200m (1 min rest)
WD 1km easy
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Wednesday20 March
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Thursday21 MarchTempo 8km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 8km @ half marathon pace (4:00/km)
WD 2km easy
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Friday22 March
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Saturday23 MarchStriders' 10km 2
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Sunday24 MarchLight week, no LSDSMH Half 7
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5Monday25 March
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Tuesday26 MarchIntervals - 4km TT (online squad week 13)
WU 2km jog, drills, strides, 4 x 100m strides
4km Time trial
WD 1km easy
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Wednesday27 March
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Thursday28 MarchEasy 40 mins
Easy jog for 40 mins
WU can be dynamic stretching, leg kicks, calf raises
WD can be static stretching: calves, hamstrings, glutes, quads
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Friday29 March
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Saturday30 MarchStriders' 10km 1
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Sunday31 MarchLSD (long slow distance)
15km		SMH Half 6
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6Monday1 April
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Tuesday2 AprilIntervals - 300m repeats (online squad week 1)
WU 2km jog, drills, 4 x 100m strides
10 x 300m hard runs (2 mins rest between)
WD 1km jog
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Wednesday3 April
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Thursday4 AprilOut n back 10km
5km easy out the door,
5km home hard
WD 2km
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Friday5 April
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Saturday6 AprilRace Sydney Striders' 10km
Lanecove National Park
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Sunday7 AprilLSD (long slow distance)
18km		SMH Half 5
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7Monday8 April
60
Tuesday9 AprilIntervals - Steps Down 3, 2, 1 (online squad week 2)
WU 2km jog, drills, 4 x 100m strides
3km hard run (3 mins rest), 2km hard run (2 mins rest), 1km hard
WD 1km jog
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Wednesday10 April
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Thursday11 AprilMLR 12km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
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Friday12 April
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Saturday13 April
65
Sunday14 AprilLSD (long slow distance)
21km		SMH Half 5
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(de-load)		Monday15 April
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Tuesday16 AprilIntervals - 800m repeats (Squad week 3)
WU 2km jog, drills, 4 x 100m strides
5 x 800m hard runs (3 mins rest between)
WD 1km jog
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Wednesday17 April
69
Thursday18 AprilProgressive 12km
3km easy - out the door (e.g 5:00/km)
3km @ marathon pace (e.g. 4:45/km)
3km @ half marathon pace (e.g. 4:30/km)
3km hard (e.g. 4:15/km)
WD 2km easy
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Friday19 April
71
Saturday20 April
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Sunday21 AprilLight week, no LSDSMH Half 4
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9Monday22 April
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Tuesday23 AprilIntervals - Pyramid (online squad week 4)
WU 2km jog, drills, 4 x 100m strides
500m (2 mins rest), 1km (3 mins rest), 1500m (3 mins rest), 1km (2 mins rest), 500m
WD 1km jog
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Wednesday24 April
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Thursday25 AprilTempo 10km
WU 2km easy, drills, 4 x 100 strides increasing pace
Tempo 10km @ half marathon pace (4:00/km)
WD 2km easy
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Friday26 April
78
Saturday27 April
79
Sunday28 AprilLSD (long slow distance)
24km		SMH Half 3
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10Monday29 April
81
Tuesday30 AprilIntervals - 1500m repeats (online squad week 5)
WU 2km jog, drills, 4 x 100m strides
3 x 1500M hard runs (3 mins break),
WD 1km easy jog
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Wednesday1 May
83
Thursday2 MayOut n back 12km
6km easy out the door,
6km home hard
WD 2km
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Friday3 May
85
Saturday4 May
86
Sunday5 MayLSD (long slow distance)
21km		SMH Half 2
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11Monday6 May
88
Tuesday7 MayIntervals - plus 200s (online squad week 6)
WU 2km jog, drills, 4 x 100m strides
2 sets of:
800m (30 seconds rest) + 200m, 2 mins rest,
600m (30 seconds rest) + 200m, 2 mins rest,
400m (30 seconds rest) + 200m
5 mins rest between sets
WD 1km easy jog
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Wednesday8 May
90
Thursday9 MayMLR 8km
Medium long run @ moderate pace (15-30 seconds/km faster than LSD)
I think it's good to do these on the road, especially for marathon training
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Friday10 May
92
Saturday11 May
93
Sunday12 MayLSD (long slow distance)
12km		SMH Half 1
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12Monday13 May
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Tuesday14 MayIntervals - Sharpen up
WU 2km jog, drills, 4 x 100m strides
8 x 150m kick downs on bend
WD 1km easy jog
*Just some really light kick downs on track or road. Walk back to the start.
Long rests.
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Wednesday15 May
97
Thursday16 MayEasy 20 mins
Shake out the legs before throwing down in the race.
This is a chance to freshen up and feel the gains.
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Friday17 May
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Saturday18 May
100
Sunday19 MayRace SMH Half Marathon