The idea of this programme is to get you to complete a 21km Half Marathon without walking. Start from week 1, day 1 and work your way through to the end. Click on your current days workout for more information.
Important information on your programme.
Everyone has different abilities and exercise history so this must be considered when following this programme. The purpose of this training programme is to help you complete a half-marathon (21.1km) The time you complete the run in will depend on you as an individual, and will largely be influenced by your fitness level when you start this programme. The training programme will ensure you complete the distance in a time you will be proud of! It is suggested that you complete the 9km programme or something similar before commencing the half-marathon programme (e.g. you can already run 30mins).
Your body is an adaptive machine, so as your body experiences different stress it will continue to absorb that stress and adapt to be able to “deal” with it better next time. This is where repetition of sessions and consistency of effort/pace ensures you progress and stay injury free. The programmes have been kept simple, with the volume of work gradually increasing with the structure of the week and the structure of the sessions remaining relatively similar. For example, every Tuesday is the “short aerobic” run. This run is a kept low volume throughout the programme to ensure you feel great at the end of it, and you are setting yourself up for the harder runs later in the week. Similarly, Saturday is your main “aerobic endurance” run, gradually building you up to the distance you are trying to achieve. This session is vital to practice race pace, race preparation, race fuelling etc (e.g. your meal the night before becomes consistent, hydration and fuelling during this run is practiced to mimic race, breakfast and sleep routines prior to the run are established).
Every session is important but if you miss one DO NOT ATTEMPT to catch it up! You will just expose yourself to greater risk of injury or lack of motivation!
The pace you run at will be very individual. The most important thing to remember when you start out is to keep the goal in mind at all times. Your goal is to complete the 21.1km in a time you will be proud of. Completing this distance without walking is achievement enough but if you are a medium to moderately fit individual the clock will come into play!
Like all training, the progression in your fitness is all about small increments in duration and intensity. The idea behind the gradual increases is to allow the body (and mind) to adapt to the training and the physical challenge you are putting it through. Each session should be treated in a similar fashion. A session that says complete 10E/10M/10E should be exactly that. 10mins Easy, 10mins Moderate, 10mins Easy… this structure for your training will allow you time to warm up, time to work (middle block) and time to recover/warm down. This format is vital to help you make the most of your session and avoid injury. Don’t underestimate the importance of the Easy blocks at the start and end of the sessions. These are vital and as you get fitter you will be running faster in this easy zone.
Rather than clutter you with technology and running speeds, heart rate zones and GPS monitors we will keep things simple while still being EXTREMELY effective. You will spend time training at an intensity well below race pace, at race pace and faster than race pace. The following “training intensities” are all about you and how you are feeling. So the three zones we will use in this programme are:
EASY (E): This is basically jogging and is your “aerobic warm up and/or recovery”. This should be at a pace that you feel you could run at ALL day! At this pace talking is easy, and you feel very comfortable. Easy is EASY!
MODERATE (M): This is typically going to be your race pace as you are going to need to be able to hold this pace for 70-150mins (half-marathon). This should be a pace where you can talk but it is uncomfortable to have a conversation. Remember this pace is at a level that you can maintain for a reasonably long period of time.
HARD (H): This is the hardest/fastest you can run for the period of time prescribed. If it is 5H then at the end of the 5min interval you are shattered and need to suck in a load of air… but you can still run Easy!
Daily nutrition is vital for your energy levels and general wellbeing. Your body is like a sports car, if you put good quality fuel in you get good performance out. Eating real wholesome food with less additives and preservatives is a good way to guide your nutrition as well as trying to eat a rainbow a day (lots of colour in your meal e.g. carrot, beetroot, lettuce).
To avoid peaks and troughs in your energy you need to try and maintain a stable blood glucose. If you have large periods of time without eating (5-6 hours) you will feel sluggish and be more likely to over eat at your next meal. If you want to improve body composition and energy levels (e.g. lose some fat) then you need to make sure your portions are smaller than you think you need. Avoid 2-3 large meals a day and organise yourself so you are having smaller meals (this may mean snacking to avoid being famished and eating too much in the next meal). Seek the advice of a dietician for more information.
Training nutrition and hydration is a very important part of your programme. Essentially your big run day (normally Saturday) is a chance to practice and refine your race day nutrition. You will typically need to be consuming some carbohydrate once your sessions get over 60-90mins. Typically 40-70g an hour (depending on body size, training history, pace and gut tolerance). Similarly it is important that you hydrate at a rate of 200-600mL per hour (again depending on body size, training history, pace and gut tolerance). Start out conservatively. It’s better to add fuel and water, than have had too much!
Training for a half marathon or a marathon is a challenge for the body and the mind. To enjoy the training and to get the most out of it, your recovery is important. As training volume and intensity gradually increases during the course of the programme the value of great recovery increases. The key factors to help your body adapt are:
This Performance Programme provides training guides which have been designed to provide advice of a general nature. The contents of this website may change from time to time.
The training guides and advice are designed to give a general idea of the types of exercises and intensity followed by persons with a generally physically fit condition, who wish to improve their current fitness levels to a level of high performance. You should only use the guides under the advice and supervision of a qualified fitness professional or coach who has looked at your specific capability. Before you begin any training using this general advice, you should consult a registered medical practitioner.
Coca-Cola Oceania exclude all liability for any loss, damage or claim arising from any use of the information on this Website, and specifically from the training guides and general advice. Neither Coca-Cola Oceania, nor any other party involved in creating, producing, or delivering the training guides, is liable for any direct, incidental, consequential, indirect, or punitive damages or losses arising out of your access to, or use of, the training guides provided that we do not limit in any way our liability by law for death or personal injury caused by our negligence.
Complete the exercises below in circuit fashion for 20 minutes non-stop:
Support body weight on 1 leg and push up onto ball of foot. One repetition equals lowering heel to just above ground, then pushing back up onto ball of foot. Complete 15 each side.
Heel of support leg should be as close to butt as possible. From position 1 drive heel of support leg into ground and drive knee of unsupported leg up on a 45° angle. Lower down slowly. Repeat 10 times each side.
Place hands below shoulders or slightly wider, lock core so there is a straight line from shoulders to heels. Keeping rigid, extend arms to full extension keeping elbows on a 45° angle. Complete 10.
Take large step, lower body weight keeping trunk straight. Back knee at 90° angle and front knee not forward over front foot. Drive off front leg and take another big step with other foot. Complete 10 each side (20 steps).
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Start by lying on ground. Bring chest off ground and push weight up onto hands while jumping feet towards hands. Then jump for height. This is 1 burpee. Repeat by lying back on ground and going through the movement 5 times.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Start in position 1, feet slightly wider than shoulder width. Push hips down/back while keeping back straight. Lower down (back straight) and extend arms. When max depth achieved, stand up (squeeze glutes) and lower arms. Repeat 20 times.
It is important to stretch at least 2x a week. In addition, if you also complete some of these stretches after each training session you will benefit long term:
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Lie on back with legs bent at 90° angle. Cross arms over chest and crunch up by bringing shoulders off ground and towards knees. Come up as far as you can then return to start position. Repeat 20 times.
Lie back with legs bent at 90° angle. Extend arms out in front, fingers on thighs. Start by sliding hands over thighs and curling the fingertips over the kneecaps. Return to start position and complete 20.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Find an immovable object (wall, park bench etc). Place 1 foot behind and while the leg is straight gently push heel into ground. To increase the stretch, place foot further behind you. Hold stretch for 30 sec each side.
Crouch down with 1 foot in front of the other. Keep heel of front foot on the ground and push knee forward over toe so a deep stretch is felt in heel/achilles/deep calf. Hold 30 sec each side.
Cross legs in front of one another and keep back leg straight. Slowly lower hands towards the ground by pushing hips back. Relax into this position and hold for 30 sec each side.
Bring both heels together, grip hands onto feet, push chest out and keep back straight. Ease knees towards the ground and feel the stretch in the groins. Hold for 30 sec.
Stretch leg in front, and bring other leg over the top. Keep a tall posture, chest out and back straight. Using arms, hug knee in towards chest, do not take chest to the knee. Hold for 30 sec each side.
Assume lunge position with weight evenly distributed between front and back leg. Front leg should be at a 90° angle. Contract glutes, push hip forward. The stretch should be felt across the quad/hip. Hold for 30 sec each side.
Lie flat on the ground. Depending on comfort, come up onto hands or elbows and gently push hips into the ground. You should feel a lengthening through the abdominals. Hold for 30 sec.
Complete the exercises below in circuit fashion for 20 minutes non-stop:
Support body weight on 1 leg and push up onto ball of foot. One repetition equals lowering heel to just above ground, then pushing back up onto ball of foot. Complete 15 each side.
Heel of support leg should be as close to butt as possible. From position 1 drive heel of support leg into ground and drive knee of unsupported leg up on a 45° angle. Lower down slowly. Repeat 10 times each side.
Place hands below shoulders or slightly wider, lock core so there is a straight line from shoulders to heels. Keeping rigid, extend arms to full extension keeping elbows on a 45° angle. Complete 10.
Take large step, lower body weight keeping trunk straight. Back knee at 90° angle and front knee not forward over front foot. Drive off front leg and take another big step with other foot. Complete 10 each side (20 steps).
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Start by lying on ground. Bring chest off ground and push weight up onto hands while jumping feet towards hands. Then jump for height. This is 1 burpee. Repeat by lying back on ground and going through the movement 5 times.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Start in position 1, feet slightly wider than shoulder width. Push hips down/back while keeping back straight. Lower down (back straight) and extend arms. When max depth achieved, stand up (squeeze glutes) and lower arms. Repeat 20 times.
It is important to stretch at least 2x a week. In addition, if you also complete some of these stretches after each training session you will benefit long term:
Support body weight on feet and elbows. Contract glutes and abdominals. Hold in rigid position without dropping hips for 60 sec.
Lie on back with legs bent at 90° angle. Cross arms over chest and crunch up by bringing shoulders off ground and towards knees. Come up as far as you can then return to start position. Repeat 20 times.
Lie back with legs bent at 90° angle. Extend arms out in front, fingers on thighs. Start by sliding hands over thighs and curling the fingertips over the kneecaps. Return to start position and complete 20.
Support body weight on elbow and outside of bottom foot. Ensure top hip is slightly forward of lower hip. Should feel the obliques working (side abdominals) and not the back. Hold for 30 sec each side.
Find an immovable object (wall, park bench etc). Place 1 foot behind and while the leg is straight gently push heel into ground. To increase the stretch, place foot further behind you. Hold stretch for 30 sec each side.
Crouch down with 1 foot in front of the other. Keep heel of front foot on the ground and push knee forward over toe so a deep stretch is felt in heel/achilles/deep calf. Hold 30 sec each side.
Cross legs in front of one another and keep back leg straight. Slowly lower hands towards the ground by pushing hips back. Relax into this position and hold for 30 sec each side.
Bring both heels together, grip hands onto feet, push chest out and keep back straight. Ease knees towards the ground and feel the stretch in the groins. Hold for 30 sec.
Stretch leg in front, and bring other leg over the top. Keep a tall posture, chest out and back straight. Using arms, hug knee in towards chest, do not take chest to the knee. Hold for 30 sec each side.
Assume lunge position with weight evenly distributed between front and back leg. Front leg should be at a 90° angle. Contract glutes, push hip forward. The stretch should be felt across the quad/hip. Hold for 30 sec each side.
Lie flat on the ground. Depending on comfort, come up onto hands or elbows and gently push hips into the ground. You should feel a lengthening through the abdominals. Hold for 30 sec.
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
15E = 15 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
15E = 15 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
15E = 15 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
20M = 20 minutes moderate pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
5M = 5 minutes moderate pace running
5H = 5 minutes hard pace running
5E = 5 minutes easy pace running
15E = 15 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
10H = 10 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
5M = 5 minutes moderate pace running
5H = 5 minutes hard pace running
5E = 5 minutes easy pace running
15E = 15 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
10H = 10 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
5M = 5 minutes moderate pace running
5H = 5 minutes hard pace running
5E = 5 minutes easy pace running
15E = 15 minutes easy pace running
10E = 10 minutes easy pace running
30M = 30 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
10H = 10 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
10E = 10 minutes easy pace running
10E = 10 minutes easy pace running
40M = 40 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
20H = 20 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
10M = 10 minutes moderate pace running
5E = 5 minutes easy pace running
20E = 20 minutes easy pace running
10E = 10 minutes easy pace running
40M = 40 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
20H = 20 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
10M = 10 minutes moderate pace running
4E = 4 minutes easy pace running
20E = 20 minutes easy pace running
10E = 10 minutes easy pace running
40M = 40 minutes moderate pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
20M = 20 minutes moderate pace running
20H = 20 minutes hard pace running
10E = 10 minutes easy pace running
20E = 20 minutes easy pace running
5M = 5 minutes moderate pace running
5H = 5 minutes hard pace running
5E = 5 minutes easy pace running
15E = 15 minutes easy pace running
10E = 10 minutes easy pace running
10M = 10 minutes moderate pace running
10H = 10 minutes hard pace running
10E = 10 minutes easy pace running
15E = 15 minutes easy pace running
15M = 15 minutes moderate pace running
15E = 15 minutes easy pace running