W Half Marathon training plan - Home - Batyr...Half Marathon training plan 12 Week W 2 #runfortheher overview Well done for taking on the challenge of the Half Marathon! At batyr we

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#runfortheherd

Half Marathon training plan12 Week

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#runfortheherd - half marathon guide2

overviewWell done for taking on the challenge of the Half Marathon! Atbatyr we know how important it is to take charge of our health andwellbeing, and exercise plays a major part in that.

The best way to stay motivated and on track is by working towards agoal, so we’ve put together this training pack to help support you onyour journey as you work towards your goal.

This training plan has been developed to be used as a guide for someone preparing for a half marathon. It is designed for someone who is currently training and already has a base level of fitness. If you feel you are not ready for the recommendations in these plans, it is advised you start with shorter runs and gradually build up from there.

Each plan will have you increase both volume and intensity gradually,following the principal of adaption. It’s important to gradually increaseyour load to allow your body adequate time to repair and recover, andalso to reduce the risk of injury.

As everyone’s fitness level and ability varies, it is important toremember that this is just a guide. If you feel like the scheduledvolume or intensity is too challenging for you at the time, listen toyour body. If needed you can, add additional rest days, decrease thedistance, reduce the intensity, increase recovery time or slow downand even have a walking break if you have to.

If you need to miss a session, or a few sessions for any reason, it’simportant you don’t jump ahead and remember to progress gradually.

We hope you enjoy your training!


foot strikeYour foot strike is how you land on your foot when running. There are three types of foot strikes as below. It is believed by some that the optimal and most ecconomical foot strike is mid foot strike, however if you’ve been advised to work on changing your foot strike it is something you should do gradually as it may result in stressing the body in ways it is not normally stressed.

fore-foot strike: landing on your toesmid-foot: landing on the middle of your footheel-foot strike: landing on the heel of your foot

shoesBefore you start to increase your training it’s important you are fitted with a good pair of running shoes that suit your foot type, will support you correctly and reduce the risk of injury.

techniqueImproving your running technique and running with good form will help prevent injury and also improve your running efficiency, which will allow you to conserve more energy.

• Focus on maintaining good posture, standing tall.• Your shoulders should be back & relaxed, ensure they are not tensed &

held high.• Have your hands loosely cupped with your fingers just lightly touching

your palms.• Your hips should be square, pointing straight forward.• Your elbows should be bent & forearms relaxed.• As your arms swing they should be going in directly forward and back

motion, from the shoulder joint, make sure they’ve not rotating across your body.

• Aim to have your foot land as close to your body as possible.• As you increase your speed your feet will start to flick up towards your

glutes.

cadence + strideYour cadence is the number of steps you take per minute. Not every individual will able to achieve the same cadence, however a lower range has been linked to over-striding, which is when you extend out excessively when your foot strikes. This increases braking force and loading of the body. By this theory, increasing your stride rate could help with reducing your risk of injury and promoting a more energy efficient running form.

You want to be light on your feet while running to soften the load when landing, taking moderately short, frequent strides.

During long events like the Half Marathon it’s important you remember to stay relaxed and hold good technique as you fatigue, this will help prevent you from tensing up and will conserve energy.


warm upA warm up is a critical component of your sessions. Warming up gradually increases the heart rate, breathing, blood flow, body temperature and prepares the lungs, muscles, nerves, joints and tendons for the activity it is about to perform. It also prepares you mentally for your session.

To warm up the body and prepare it for the workout a light 5 - 10 min jog should be completed before your harder sessions, followed by dynamic stretches. For easy runs, you can do this or just start off easy and ease into the pace of your run as you progress.

cool downA cool down is also a critical component of your sessions. Performing a cool down gradually brings your heart rate and breathing back down to a normal state and encourages blood to flow back to the heart. It can also help to reduce muscle stiffness and soreness.

After harder sessions, complete a light 5 - 10 min jog as your cool down, followed by static stretches. For easy runs you can either do this, or just start to ease the pace down towards the end of your run and follow with static stretches.

stretchingStretching is a vital part of your training and will help keep you injury free as you increase your mileage whilst preparing for your half marathon. Dynamic stretches are active movements where you take your body through a range of motion. Perform these before your run to prepare your body for the workout ahead.

Static stretches are when you hold the stretch in a challenging but comfortable position, and should be performed after your cool down following your run, when your muscles are warmed up. Stretching improves flexibility and muscular endurance, and is a very important component of recovery, helping to reduce muscle soreness and lengthen back out muscles and tendons after they shorten during exercise.


training methodsTo improve your running ability it is important to include a variety of different sessions in your schedule. Various sessions have different purposes and target different energy systems. It is very important to follow the structure of the schedule we have planned out, which has hard sessions followed by an easier/recovery run. If you do need to change days to suit your schedule make sure you do not have two harder sessions in a row. This is critical to avoid over-training, reduce risk of injury and allow your body time to recover while it adapts to the training you have completed.

Taper Period: As this plan is specific to preparing you for a half marathon race, we start to decrease the load and enter in to a taper period a couple of weeks out from the race. This allows your body time to absorb your training and gives you a chance to freshen you up for race day both mentally

and physically.

repetitions/intervalsPeriods of hard running, followed by a rest or timed recovery period.WHY: Develops aerobic and anaerobic energy systems (depending on interval duration). Trains the body to adapt to running at fast speeds.

fartlekSwedish for “speed play” a fartlek session is a mixture of periods run at a fast pace followed by an easy pace. It can be done for set periods of time, or in less structured format e.g. hard to one tree ahead, easy to another.WHY: Develops aerobic and anaerobic energy systems (depending on interval duration). Trains the body to adapt to running at fast speeds.

tempoThis session is completed at a challenging but manageable pace for a minimum of 20 min. Intensity should be around 20 - 30sec slower than your 5km race pace or approximately 80-90% of your max heart rate.WHY: Improves aerobic fitness and builds confidence in holding a faster pace for a longer duration of time.

easy/recovery runsThese are completed at a very comfortable pace with little effort. You should be able to hold a conversation easily and your heart-rate should be approximately 75% of your max heart rate.WHY: Helps the body recover from the previous efforts and sets you up for your next session.

long runsCompleted at an easy pace where you could comfortably hold a conversation. This will be the longest run of your week.WHY: To build aerobic endurance and confidence in running longer distances.


tips to remember• Each speed session should be followed with an easier session or rest day.• Remember these plans are just a guide, listen to your body & use your own

judgement to determine if you require additional rest days, or need to decrease volume or intensity.

• If injured or sick ensure you rest (if required) and do not progress until ready.

• Do not skip weeks then jump forward in the program.• If struggling with the load it is okay to repeat a week before progressing.• If you’re following this plan & still cross-training ensure these sessions are of

lighter impact, focus more on yoga & stretching, or stregth work.• Rest and recovery is just as important as your sessions, if you don’t get this

right you will put yourself at risk of over-training.

where to train + for free!Stretch it out at lululemon Yoga, The Ivy Wednesdays 7:00pm

Run Sydney surrounds with lululemon Run Club Syd, The Ivy Fridays 7:00am

Smash it out with The 440 Run Club, Bronte + Cronulla Saturday’s 5:00am

Parkrun timed 5km runs in various locations across Australia & the worldSaturday’s check website for time We’ll also be hosting a few sessions in the lead up so keep and eye on our socials for updates.follow here


MON TUES WED THURS FRI SAT SUN

WK1 Rest 4km easy run Rest or XT 10min warm-up, 20mins - 1min on/1min off, 5min cool-down

Rest or XT 4km easy run 6km easy run







WK5 Rest 6km easy run Rest or XT 10min warm-up, 20mins Hills, 5min cool-down

Rest or XT 6km easy run 10km easy run, slightly pick up pace in the last 2km


Rest or XT 10min warm-up, 5km TT, 5min cool-down

12km easy run

WK7 Rest 6km easy run Rest or XT 10min warm-up, Mona fartletk, 5min cool-down


WK8 Rest 8km easy run Rest or XT 10min warm-up, Mona fartletk, 5min cool-down



Rest or XT 10min warm up, 5km TT, 5min cool-down

15km easy run



WK11 Rest 8km easy run Rest or XT 10min warm-up, x6 400m on/1min recovery, 5min cool-down

Rest 6km easy run 10k easy run

WK12 Rest 5km easy run 4km easy run Rest Rest Early morning 20min very easy

Race Day

beginner plan

Hills: Find a hill approximately 150m - 200m, run up at a challenging but comfortable pace, walk or jog back down.Mona Fartlek: x2 1min 30sec on/1min 30sec easy, x4 1min on/1min easy, x4 30sec on/30sec easy, x4 15sec on/15sec easy.Negative Split: Second half of run should be faster than first. Start off slower & gradually pick up pace in your second half.

On/Off: On is running with effort. Off is your recovery which you can walk, or jog once you’ve recovered from the effort.TP: Tempo Pace (refer to page 5).TT: Time trial, run this at a hard pace that you can maintain for the specified distance and record the time you run it in.XT: Cross Train.



WK1 Rest 10min warm-up, x6 600m on/45sec off, 5min cool-down

10km easy run 10min warm-up jog 20mins - 2min on/1min off 5min cool-down jog




Rest or XT 10km negative split run

12km easy run

WK3 Res 10min warm-up, x6 600m on/45sec off, 5min cool-down

12km easy run 10min warm-up, Mona fartlek, 5min cool-down





15km easy run

WK5 Rest 10min warm-up,x4 200m, x4 800m, x2 400m, efforts (all with 45sec recovery), 5min cool-down

14km easy run 10min warm-up, 30mins Hills, 5min cool-down


WK6 Rest 10min warm-up,x4 200m, x4 800m, x2 400m, efforts (all with 45sec recovery), 5min cool-down



16km easy run

WK7 Rest 10min warm-up,x4 200, x4 1km (TP), x4 400m (all with 45sec recovery), 5min cool-down

14km easy run 10min warm-up, 30min tempo run, 5min cool-down


WK8 Rest 10min warm-up,x4 200, x4 1km (TP), x4 400m (all with 45sec recovery), 5min cool-down



18km easy run

WK9 Rest 10min warm-up, x6 1km on/1min recovery, 5min cool-down



20km easy run, slightly pick up pace in the last 4km

WK10 Rest 10min warm-up, x6 1km/ 1min recovery, 5min cool-down




12km easy run 10min warm-up, 30mins - 1min on/1min off, 5min cool-down

Rest 10km easy run 12km easy run

WK12 Rest 10min warm-up, x8 400m on/1min off, 5min cool-down

8km easy run Rest Rest Early morning 20min very easy

Race Day

intermediate plan










Rest or XT 10km negative split run 15km easy run







WK5 Rest or 20-30min easy recovery run

10min warm-up,x4 200m, x4 800m, x2 400m, efforts (all with 45sec recovery) 5min cool-down




10min warm-up,x4 200m, x4 800m, x2 400m, efforts (all with 45sec recovery) 5min cool-down



20km easy run

WK7 Rest 10min warm-up,x4 200, x4 1km (TP), x4 400m (all with 45sec recovery) 5min cool-down




10min warm-up,x4 200, x4 1km (TP), x4 400m (all with 45sec recovery) 5min cool-down




10min warm-up, x6 1km on/1min recovery, 5min cool-down



22km easy run, slightly pick up pace in the last 4km

WK10 Rest 10min warm-up, x6 1km/ 1min recovery, 5min cool-down




12km easy run 10min warm-up, 30mins - 1min on/1min off, 5min cool-down

Rest 10km easy run 14km easy run

WK12 Rest 10min warm-up, x8 400m on/1min off, 5min cool-down

8km easy run Rest Rest Early morning 20min very easy

Race Day

advanced plan




nutrition Your nutritional needs will depend on many different factors including your sex, age, weight, height, lifestyle, weight goals and the volume and intensity of your training. It is important to keep your body fueled with nutritious, quality, whole foods, which will provide you with your daily nutrition needs and assist in the recovery and repair of your body.

Running requires carbohydrates as the main fuel source and your specific requirements will vary depending on your training volume, but when training at a higher volume and intensity, these may need to be increased as you prepare yourself for your half marathon. The best source to consume is complex carbohydrates, commonly found in grains and whole-grain products, vegetables and legumes. Complex carbs provide the body with a longer lasting energy than simple carbs and are a source of essential vitamins and minerals needed in the body. You should avoid eating complex carbs 2-3 hours before a run, although everyone will be a bit different so test what works for you and stick to it.

Simple carbohydrates are good to fuel the body before a hard, intense session in the form or a sports drink or something easily digested. They are also effective during exercise exceeding 60 mins or after an intense session to replenish glycogen stores lost during the exercise.

Moderate amounts of protein and small amounts of healthy fats are also required in the diet to fulfill energy requirements, for muscle repair and supply vital vitamins and minerals to the body.


gelsAfter 60 mins of exercise the body’s glycogen stores start to greatly decrease and after about 90 mins the supply is completely depleted. A great way to quickly replenish these stores on our longer training runs and on race day is by the use of energy gels. However, if you plan to use gels on race day make sure you practice using them on longer training runs in the weeks leading up to the race to find if they work for you, and what type agrees with you best. It’s very important not to try anything new on race day, so make sure you have practiced using them before introducing in a race.

hydrationThe human body is composed of approximately 50 to 75% water (depending on sex and body type) and water is vital for the proper functioning of every organ. The general recommendation of water consumption is approximately 8 glasses of water per day and this will vary depending on factors such as body composition, heat, daily activities and exercise performed.

When running, especially after harder sessions, in hotter weather and in windy conditions, we lose water in the form of sweat and this needs to be replaced to avoid dehydration. A way to measure your loss is by weighing yourself before and after your exercise session. Each kilogram lost equates to approximately one litre of water. For example, if you weighed yourself before a run and your weight was 65.8kg and afterwards you were 65.2kg, you should drink 0.6L of water to replace fluids lost during exercise.

Also remember caffeine found in products such as coffee and alcohol dehydrates you. If consuming these, it is important to have in moderation and to adequately hydrate yourself afterwards.


fundraisingFundraising for batyr is a rewarding way you can make a difference, and help us to create communities that support young people’s mental health and wellbeing. Once you’ve signed up to fundraise for batyr through your event, we’ll send you a fundraising pack which will help support you in your efforts.

We greatly appreciate the support we receive through individuals and groups raising funds and awareness for us and wouldn’t be able to have the impact and reach we do without this support.

Every $20 you raise gets a young person through one of our batyr@school programs. Raise $1,000 and you’ll have put 50 young people through a program that smashes the stigma and encourages a young person to reach out for help when needed.

running merch packsIf you raise $150 or more through fundraising for your event you’ll receive a batyr singlet, hit $250 and you’ll receive a whole pack filled with batyr goodies, including a batyr cap, a batyr singlet + your very own sweettttt batyr tote bag! Check out our website for more incentives.

share the loveWe’d love to stay up to date with your journey along the way, so please share your training pics & race day pics with us using @batyraus #runfortheherd.

For any support along the way feel free to get intouch [email protected].


GOOD LUCK!

the batyr crew

@batyraus#runfortheherd

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W Half Marathon training plan - Home - Batyr...Half Marathon training plan 12 Week W 2 #runfortheher overview Well done for taking on the challenge of the Half Marathon! At batyr we