SVHM Training » Forerunners BEGINNER HALF MARATHON Training Schedule
Scotiabank Vancouver Half Marathon 2012 — Forerunners BEGINNER HALF MARATHON Training Schedule
Click here for Schedule Key. • Questions? email PeterButler@Forerunners.ca. Or post your questions on our Facebook page.
| WEEK # | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| THEME | Endurance | Rest day | Recovery | Tempo | Rest day | Endurance | Recovery |
| Week 1 March 19 - 25 Total distance running/walking: 46km |
Walk briskly for 20 min, 5x (Run Easy 5 min, Walk 5 min), Walk briskly for 20 min, approx 8km | Walk briskly for 45 min, Run 10 min easy, Walk Briskly 45 min, approx 9km | Walk briskly for 20 min, 5x (Run Medium 6 min, Walk 4 min), Walk briskly for 20 min, approx 9km | Walk briskly for 50 min, Run 20 min easy, Walk Briskly 50 min, approx 11km | Easy Run 20 min, Walk briskly 20 min, Easy Run 20 min, approx 7km | ||
| Week 2 March 26 - April 1 Total distance running/walking: 47km |
Walk briskly for 20 min, 5x (Run Easy 6 min, Walk 4 min), Walk briskly for 20 min, approx 8km | Walk briskly for 40 min, Run 20 min easy, Walk Briskly 40 min, approx 10km | Walk briskly for 20 min, 5x (Run Medium 7 min, Walk 3 min), Walk briskly for 20 min, approx 10km | Walk briskly for 50 min, Run 25 min easy, Walk Briskly 50 min, approx 12km | Easy Run 20 min, Walk briskly 25 min, Easy Run 20 min, approx 7km | ||
| Week 3 April 2 - 7 Total distance running/walking: 49km |
Walk briskly for 20 min, 5x (Run Easy 7 min, Walk 3 min), Walk briskly for 20 min, approx 9km | Walk briskly for 40 min, Run 22 min easy, Walk Briskly 40 min, approx 10km | Walk briskly for 20 min, 6x (Run Medium 7 min, Walk 3 min), Walk briskly for 20 min, approx 11km | Walk briskly for 50 min, Run 28 min easy, Walk Briskly 50 min, approx 12km | Easy Run 20 min, Walk briskly 25 min, Easy Run 22 min, approx 7km | ||
| Week 4 April 9 - 15 Total distance running/walking: 51km |
Walk briskly for 20 min, 5x (Run Easy 8 min, Walk 2 min), Walk briskly for 20 min, approx 9km | Walk briskly for 40 min, Run 24 min easy, Walk Briskly 40 min, approx 10km | Walk briskly for 20 min, 5x (Run Medium 9 min, Walk 4 min), Walk briskly for 20 min, approx 12km | Walk briskly for 50 min, Run 32 min easy, Walk Briskly 50 min, approx 12km | Easy Run 22 min, Walk briskly 25 min, Easy Run 22 min, approx 8km | ||
| Week 5 April 16 - 22 Total distance running/walking: 54km |
Walk briskly for 20 min, 6x (Run Easy 8 min, Walk 2 min), Walk briskly for 20 min, approx 10km | Walk briskly for 40 min, Run 27 min easy, Walk Briskly 40 min, approx 11km | Walk briskly for 20 min, 5x (Run Medium 9 min, Walk 3 min), Walk briskly for 20 min, approx 12km | Walk briskly for 50 min, Run 36 min easy, Walk Briskly 50 min, approx 13km | Easy Run 24 min, Walk briskly 25 min, Easy Run 24 min, approx 8km | ||
| Week 6 April 23 - 29 Total distance running/walking: 58km |
Walk briskly for 20 min, 7x (Run Easy 10 min, Walk 2 min), Walk briskly for 20 min, approx 12km | Walk briskly for 40 min, Run 31 min easy, Walk Briskly 40 min, approx 11km | Walk briskly for 20 min, 5x (Run Medium 10 min, Walk 4 min), Walk briskly for 20 min, approx 12km | Walk briskly for 50 min, Run 40 min easy, Walk Briskly 50 min, approx 13km | Easy Run 27 min, Walk briskly 20 min, Easy Run 27 min, approx 8km | ||
| Week 7 April 30 - May 6 Total distance running/walking: 50km |
2.5km warm up, 10 x 2 min repeats with 2 min slow jog recovery, 2.5km cool down, approx 8km | Walk briskly for 30 min, Run 34 min easy, Walk Briskly 30 min, approx 11km | 2.5km warm up, 5 x 5 minute repeats with 4 min recovery, 2.5km cool down, approx 10km | Walk briskly for 40 min, Run 50 min easy, Walk Briskly 40 min, approx 13km | Easy Run 27 min, Walk briskly 20 min, Easy Run 27 min, approx 8km | ||
| Week 8 May 7 - 13 Total distance running/walking: 55km |
2.5km warm up, 8 x 3 min repeats with 2 min slow jog recovery, 2.5km cool down, approx 10km | Walk briskly for 25 min, Run 40 min easy, Walk Briskly 25 min, approx 12km | 2.5km warm up, 6 x 5 minute repeats with 4 min recovery, 2.5km cool down, approx 11km | Walk briskly for 40 min, Run 60 min easy, Walk Briskly 40 min, approx 14km | Easy Run 30 min, Walk briskly 20 min, Easy Run 30 min, approx 8km | ||
| Week 9 May 14 - 20 Total distance running/walking: 61km |
2.5km warm up, 10 x 3 min repeats with 2 min slow jog recovery, 2.5km cool down, approx 11km | Walk briskly for 25 min, Run 48 min easy, Walk Briskly 25 min, approx 13km | 2.5km warm up, 6 x 5 minute repeats with 3 min recovery, 2.5km cool down, approx 11km | Walk briskly for 40 min, Run 70 min easy, Walk Briskly 40 min, approx 16km | Easy Run 35 min, Walk briskly 20 min, Easy Run 35 min, approx 10km | ||
| Week 10 May 21 - 27 Total distance running/walking: 67km |
2.5km warm up, 12 x 3 min repeats with 2 min slow jog recovery, 2.5km cool down, approx 12km | Walk briskly for 25 min, Run 54 min easy, Walk Briskly 25 min, approx 14km | 2.5km warm up, 6 x 6 minute repeats with 3 min recovery, 2.5km cool down, approx 12km | Walk briskly for 40 min, Run 80 min easy, Walk Briskly 40 min, approx 18km | Easy Run 38 min, Walk briskly 15 min, Easy Run 38 min, approx 11km | ||
| Week 11 May 28 - June 3 Total distance running/walking: 70km |
2.5km warm up, 9 x 4 min repeats with 2 min slow jog recovery, 2.5km cool down, approx 12km | Walk briskly for 25 min, Run 60 min easy, Walk Briskly 25 min, approx 15km | 2.5km warm up, 6 x 7 minute repeats with 3 min recovery, 2.5km cool down, approx 13km | Walk briskly for 35 min, Run 90 min easy, Walk Briskly 35 min, approx 18km | Easy Run 40 min, Walk briskly 10 min, Easy Run 40 min, approx 11km | ||
| Week 12 June 4 - 9 Total distance running/walking: 67km |
2.5km warm up, 6 x 3 min repeats (faster) with 3 min slow jog recovery, 2.5km cool down, approx 11km | Walk briskly for 15 min, Run 70 min easy, Walk Briskly 15 min, approx 14km | 2.5km warm up, 3 x 10 minute repeats with 5 min recovery, 2.5km cool down, approx 11km | Walk briskly for 25 min, Run 100 min easy, Walk Briskly 25 min, approx 19km | Easy Run 45 min, Walk briskly 10 min, Easy Run 45 min, approx 12km | ||
| Week 13 June 11 - 17 Total distance running/walking: 50km |
2km warm up, 6 x 2 min repeats (faster) with 2 min slow jog recovery, 2km cool down, approx 8km | Walk briskly for 10 min, Run 60 min easy, Walk Briskly 10 min, approx 11km | 2km warm up, 2 x 10 minute repeats with 5 min recovery, 2km cool down, approx 8km | Walk briskly for 20 min, Run 60 min easy, Walk Briskly 20 min, approx 13km | Easy Run 30 min, Walk briskly 10 min, Easy Run 30 min, approx 10km | ||
| THEME | Speed | Rest day | Recovery | Tempo | Rest day | Warmup | Race |
| Week 14 June 18 - 24 Total distance running/walking: 40km |
2km warm up, 5 x 2 min repeats with 2 min slow jog recovery, 2km cool down, approx 6km | Rest — Walk 1 Hour Easy | 2km warm up, 1 x 2 min very fast with 5 min jog recovery, 1.5km cool down, approx 4km | 1.5km easy, 6 x 100 metres fast, 100 metre slow jog, 1km easy warmdown, approx 4km | Scotiabank Half Marathon, approx 22km |
Schedule Key
Easy Run = Race Pace plus 45 secs per km
Fast = Race Pace minus 45 secs per km
Jogging = As slow as possible
Tempo = Fast Sustained. 6-7 min per km for a beginner or Race Pace Less 20 secs per km
Repeats (Mons) = Race Pace minus 15-25 secs per km
Any other questions, write: PeterButler@Forerunners.ca. Or post your questions on our facebook page Facebook