Training Guidelines
Mount Runners and Walkers Half Marathon
Sunday 6th June 2021
This week by week guideline is designed to give a basic training structure and help you finish comfortably.
You should be able to comfortably run 6km, and running at least three times a week before you start.
Weeks to go
-
3km
6km walk/run
5km (hilly walk)
4km
-
3km
Hill Session
5km
-
3km
Hill Session
6km
-
4km
6km
5km @ 10KP
-
4km
5km
6km @ 10KP
-
5km
6km
10km
-
5km
8km
6km
10km
-
5km
8km
8km (building)
12km
-
5km
10km
8km (hilly)
12km
-
5km
6km
10km @ 1/2MP
-
5km
Hill Session
8km
10km
-
6km
Hill Session
7km
14km
-
5km
6km
10k @ 1/2MP
-
5km
Speed Session
6km
16km
-
5km
Speed Session
6km
18km
-
4km
6km
8km @ 1/2MP
-
6km
4km @ 1/2MP
21.1km Event
At Foundation Run, we believe run coaching should have a strong focus on injury prevention.
This is why we work with physios and gyms to provide tailored running and gym programs, and keep a watchful eye on your loading. We believe in training smart and training strong.
We also believe training should be loads of fun.
What we offer
Personalised Run Coaching
Your training plan should be based around you.
Gym Membership
Run-specific gym sessions with experienced strength and conditioning coaches.
Group Training
Join us for group training sessions.
Structured Sessions
Increase the bang for buck, with more efficient training sessions.
Physio Support
Get professional physio support.
Running Nutrition
Work with a world class sports nutritionist to nail you pre, during and post nutrition.
Running Gear
Grab yourself a free running t-shirt or singlet.
Strava Integration
Sync your activities from Strava for accurate loading calculations.
Garmin Health
We analyse stress & sleep to ensure you're doing the right training at the right time.
We recommend two strength and conditioning sessions be included in each week, focusing on runners strength.
1/2MP (Half Marathon Pace) is your estimated pace for the half marathon; for example, if you aim to run the Half Marathon in 2 hours, your 1/2MP is 5:41/km.
You should be able to comfortably run 5km, and running at least three times a week before you start using this training guideline.
Instagram @FoundationRun
Remember, no one training plan can suit all.
To train as effectively as possible, we recommend an individualised training plan.
Yes! I'm keen