Wednesday + Saturday + Sunday 6AM
QT Half Mara - Intermediate
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| Select Training Week | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Week 1: 29th July | Rest | Fartlek session: 15 min warm up, 3 x 20 sec strides, 24 mins of: 2mins on/1min off (on = half mara pace down to 10km pace, off = easy jog), 15 min cool down | Rest | Hill/trail run ~1hr | 10/20/10: 10 mins easy, 20 mins @ threshold/60% effort, 10 mins easy + 5 x 30 sec strides | Easy 8km | 60 mins |
| Week 2: 5th Aug | Rest | Tempo session: 15 min warm up, 3 x 20 sec strides, 15mins tempo @ 70% effort, 5 mins easy jog, 5 mins of: 30 sec hard, 30 sec easy, 15 min cool down | Rest | Hill/trail run ~1hr | 10/25/10: 10 mins easy, 25 mins @ threshold/60% effort, 10 mins easy + 5 x 20 sec strides | Easy 8km | 70 mins |
| Week 3: 12th Aug | Rest | Threshold session: 15 min warm up, 3 x 20 sec strides, 3 x 8mins @ 60% effort, 2 mins easy jog recovery, 15 min cool down | Rest | Hill/trail run ~1hr | Steady run: 10 mins easy into 30 mins @ 55% effort + 4 x 45 sec strides | Easy 8km | 75 mins |
| Week 4: 19th Aug (DOWN WEEK) | Rest | Easy run + hill strides: 45 mins easy run + 8 x 20 sec hill strides, walk down hill for recovery | Rest | Hill/trail run ~1hr | Easy run: 40 mins easy | Easy 8km | 70 mins |
| Week 5: 26th Aug | Rest | Vo2 Max session: 15 min warm up, 3 x 20 sec strides, 6 x 1km @ 10km - 5km pace, rest 60 sec between, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 3 x 12min @ 60%, rest 90 sec between, 15 min cool down | Easy 8km | 80 mins |
| Week 6: 2nd Sept | Rest | Tempo/hills/tempo: 15 min warm up, 3 x 20 sec strides, 10min tempo @ 70%, 3 min easy jog, 5 x 2 min hills - hard, jog down recovery, 10min tempo @ 70%, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 4 x 10min @ 60%, rest 90 sec between, 15 min cool down | Easy 8km | 90 mins |
| Week 7: 9th Sept | Rest | Progressive run: 10mins easy, 10mins @ steady effort/55%, 10mins @ threshold/60%, 5 mins @ tempo/70%, 5 mins easy, 3 mins all out, 2 mins easy | Rest | Hill/trail run ~1hr | 10/30/10: 10 mins easy, 30 mins steady/55%, 10 mins easy + 6 x 30 sec strides | Easy 8km | 1 hour 40 mins |
| Week 8: 16th Sept (DOWN WEEK) | Rest | Easy run + hill strides: 45 mins easy run + 6 x 30 sec hill strides, jog down hill for recovery | Rest | Hill/trail run ~1hr | Easy run: 45 mins easy | Easy 8km | 90 mins |
| Week 9: 23rd Sept | Rest | Vo2 Max session: 15 min warm up, 3 x 20 sec strides, 5 x 2km @ 10km pace, rest 60 sec between, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 3 x 12min @ 60%, rest 90 sec between, 15 min cool down | Easy 8km | 1 hour 45 mins |
| Week 10: 30th Sept | Rest | Tempo/hills/tempo: 15 min warm up, 3 x 20 sec strides, 12min tempo @ 70%, 2 min easy jog, 6 x 1 min hills - hard, jog down recovery, 6min tempo @ 70%, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 4 x 8min @ 60%, rest 90 sec between, 15 min cool down | Easy 8km | 2 hours |
| Week 11: 7th Oct | Rest | Progressive run: 10mins easy, 20mins @ steady effort/55%, 10mins @ threshold/60% | Rest | Hill/trail run ~1hr | 5 mins easy, 30 mins steady/55% + 4 x 90 sec @ 80%, 90 sec easy jog | Easy 8km | 2 hours |
| Week 12: 14th Oct (DOWN WEEK) | Rest | Easy run + hill strides: 50 mins easy run + 2 sets of 15, 20, 25 sec hill sprints, walk down hill for recovery | Rest | Hill/trail run ~1hr | Easy run: 50mins easy | Easy 8km | 90 mins |
| Week 13: 21st Oct | Rest | Half marathon session: 15 min warm up, 3 x 20 sec strides, 3 x 3km @ half mara pace, rest 90 sec between, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 15 mins threshold, 5 mins easy jog, 4 x 1 min @ 75%, 1min @ 55%, 15 min cool down | Easy 8km | 1 hour 45 mins |
| Week 14: 28th Oct | Rest | Fartlek floats: 15 min warm up, 3 x 20 sec strides, 10km of: 1km @ 10km pace, 1km float, 15 min cool down | Rest | Hill/trail run ~1hr | 15 min warm up, 3 x 20 sec strides, 3 x 10min @ 60%, rest 90 sec between, 15 min cool down | Easy 8km | 90 mins |
| Week 15: 4th Nov | Rest | Over/unders: 15 mins warm up, 3 x 20 sec strides, 6km of over/unders (1km @ steady pace, 1km @ 10km pace), 15 mins cool down | Rest | Hill/trail run ~1hr | Pace lock in: 15 min warm up, 3 x 20 sec strides, 4 x 6 min @ half mara pace, rest 90 sec, 15 min cool down | Easy 8km | 70 mins easy |
| Week 16: 11th Nov (RACE WEEK) | Rest | Easy 35 mins | Easy 30 mins | 20 mins | Rest Day | RACE DAY | Rest |
RUN WITH US
Join the RUN.SY community training block to prepare for the pinnacle event of the 2024 running calendar, the Melbourne Marathon. Together, we'll support each other in achieving our running goals. Lydia O’Donnell has developed comprehensive training programs designed for intermediate and advanced runners, covering both half and full marathon distances.
These programs are strategically crafted to include the RUN.SY Track Days, Tan Laps, and Sunday Long Runs. Our approach focuses on building endurance with weekly long runs on Sundays, enhancing speed through track sessions and tempo runs, and incorporating easy runs for essential recovery, ensuring a well-rounded training regimen.
SESSION TYPES
Easy Run
An easy run is a relaxed, low-intensity session where the primary goal is to build endurance without putting too much stress on the body. It is designed to develop aerobic capacity and create a base for more intense training. The intensity is low, typically around 60-70% of maximum effort, allowing you to hold a conversation comfortably while running.Recovery Run
A recovery run is a short, easy-paced run intended to aid in recovery from more intense training sessions. It promotes blood flow, reduces muscle stiffness, and facilitates overall recovery. The intensity is very low, usually around 50-60% of maximum effort, focusing on gentle movement rather than speed or distance.Steady Run
A steady run involves continuous running at a steady, moderate pace, aimed at building aerobic capacity and stamina while maintaining a consistent effort. The intensity is moderate, typically around 75-85% of maximum effort, run at a pace that is sustainable but faster than an easy run, often close to marathon pace.Tempo Run
A tempo run involves a sustained effort at a comfortably hard pace, often referred to as "threshold pace." This run aims to improve your lactate threshold, enabling you to maintain faster paces for longer periods. The intensity is moderate to high, typically around 80-90% of maximum effort, run at a pace you can sustain for about an hour.Intervals Interval training consists of repeated short to medium-length bursts of high-intensity running followed by periods of rest or low-intensity exercise. It is designed to improve speed, power, and cardiovascular fitness. The intensity is high, generally at 90-100% of maximum effort during the work intervals, often near or above race pace.
Fartlek
A fartlek, meaning "speed play" in Swedish, involves varied paces throughout the run, with segments of fast running mixed with periods of easy running or jogging. This type of run enhances speed, endurance, and overall running versatility. The intensity varies widely, ranging from 60% during easy segments to 90% or more during fast segments.Strides
Strides are short bursts of fast running, usually lasting between 15-30 seconds, integrated into a workout to improve running form and leg turnover. They are typically done at around 85-95% of maximum effort, focusing on smooth, controlled speed rather than an all-out sprint. Strides are often performed after an easy run or as part of a warm-up routine to prepare the muscles for more intense activity.Hill Sprints
Hill sprints are brief, high-intensity sprints performed uphill, designed to build power, strength, and running economy. They typically last between 10-20 seconds, with full recovery between each sprint. The intensity is very high, usually at 95-100% of maximum effort, targeting the muscles used in running and helping to improve overall explosive power and speed.Long Run
A long run is the longest run of the week, usually performed at a steady, comfortable pace. Its purpose is to build endurance and improve the body's ability to use fat as a fuel source. The intensity is low to moderate, around 65-75% of maximum effort, run at a pace that allows you to cover the distance without excessive fatigue.