The Perfect plan to run 3.25 miles ( 5 kms) of a half marathon
Here are 2 plans – a beginners plan to simply get round your 3.25 miles of a relay or indeed run a 5k race, and a super speed plan to try and beat last years Leicester half marathon relay time of 1 hour 16 mins !!
First things first…….
The one thing you do need to check up on now is your running shoes. When I ran my last Half Marathon, I remember talking with the owner of a renowned Leicester running shop, despairing about how many people were buying new trainers the week before the race. Bad idea. You do need well fitting, supportive running shoes – but if you need new ones, get them now and use them over the next few weeks. It will make race day a whole lot more pleasant for your feet 🙂
So without further ado the plans. Please don’t hesitate to contact me if you’d like more help. These are both 6 week plans so should start around the 14th Sept, giving you 2 weeks to get to the starting point. You can plan the sessions into any day of the week, but it’d be best to leave at least one rest day in between sessions.
Beginners plan – to complete 3.25 miles without stopping and in any time 🙂 Assumes you can run for 10 mins without stopping.
session one – 8 min run + 2 min walk x 3
session two – 10 min run + 2 min walk x 2 + 5 min run
session three – 12 min run
session one – 9 min run + 2 min walk x 3
session two – 12 min run + 2 min walk x 2 + 5 min run
session three – 15 min run
session one – 9 min run + 1 min walk x 3
session two – 15 min run + 2 min walk x 2 + 5 min run
session three – 20 min run
session one – 11 min run + 2 min walk x 3
session two – 17 min run + 2 min walk x 2 + 5 min run
session three – 25 min run
session one – 15 min run + 2 min walk x 3
session two – 20 min run + 2 min walk x 2 + 5 min run
session three – 35 min run
session one – 25 min run + 2 min walk x 2
session two – 20 min run + 1 min walk x 3
At least 2 rest days – then Race Day !!!
Advanced plan aims to complete your 3.25 mile leg in less than 20 mins assumes you are a seasoned runner and have completed several 10k and half marathon races.
My only real advice from the experience of training many long distance runners, is that cross training to build power and core strength make a huge impact on race times, as well as mixing up the muscle experience which reduces the risk of injury from repetitive, impactful running. Food for thought. Similarly, you can develop incredibly tight quads, hams and hip flexors sticking to one discipline. Try our online 10 min sports specific Yoga stretch 3 times a week to improve flexibility and range of movement.