Week 2 Nailing a Sub 2 Hour Half Marathon

Week 2 (duration 120-165mins)

Welcome to week 2! As you start this week you should be feeling refreshed, well rested and ready to go. Recovery is just as important as the stress that training places on our bodies. It is important that we get the rest-stress cycle optimally balanced. It is unique to each of us. As you move through this base program you will start to find that balance. As we start to build up the distance and time on your feet this becomes more important. It takes our body up to two weeks to adapt to a new level of stress (training). This is why steady progression is so important during training. This avoids overtraining and reduces injury risk.

Pay attention to how you are feeling. All training is provided with a pace range. If yo are feeling tired or fatigued start at the lower end of the range and work your way up. Conversely, if you are feeling fresh and strong then start or head toward the upper end of the range. But still remain within the range or the perceived rate of exertion. That is you are able to easily hold a conversation on the easy runs. On the Progression run you are working 5/10, medium hard, still able to hold a brief conversation.

On you progression run this week try to get to a hold in your goal pace range.

As usual if you have any questions drop us a note at coach@rhodesrunner.com

Phase: Base fitness

Monday – Rest / Day off

Tuesday – Easy Run 30-45mins, pace 6:02-6:37

Wednesday - Recovery or Cross Train, 30mins,  pace 6:02-6:37

Thursday – Progression Run 40-50mins, pace 6:02-6:37, last 10 mins at Half Marathon goal pace, 5:21-5:40

Friday / Saturday - Recovery or Cross Train, 30mins, pace 6:02-6:37

Sunday – Long Steady Run, 50-70mins, pace 6:04-6:50

Useful Links

Recovery, every runner’s secret training weapon

Glossary of running terms

Rate of Perceived Exertion (RPE)