Beginner Marathon

TRAINING DIARY

ASICS HALF MARATHON - BEGINNER

ASICS HALF MARATHON - BEGINNER

Welcome...

to the BEGINNER Half Marathon Training Diary for preparation for the 2011 ASICS Half Marathon, to be held on Sunday 3 July. You can use this training diary in two ways: 1. Simply print and fill in the gaps as you go 2. Use as an interactive PDF where you can save and edit progressively. Each day contains fields to insert your training time, kilometres and performance comments. The session and kilometre counters will automatically add up your data each week. Here’s a few simple tips on how to use the new PDF: MON 11 APR WORKLOAD TUE 12 APR WED 13 APR

EFFORT

THU 14 APR FRI 15 APR

KEY

REST (OR XTRAIN): Rest day, OR Gym/Cycle/ Swim/Pool run REST: denotes a Rest only day (no XTrain) m: metres km: kilometres 1.30: 1min 30sec SR: Standing recovery WR: Walking recovery JR: Jog recovery

CREATED BY PAT CARROLL

50 min run

4 x 1km, 1.30 SR

COMFORTABLE

SPEED

COMFORTABLE: These runs are to be run at a comfortable pace (still able to carry out a conversation) and will constitute all of your long runs. SPEED: These sessions will allow you to become a faster runner and involve a light 10-15min warm up followed by what is noted (core of the session). You will be running at an even pace throughout the core of the session and venturing outside your comfort zone. Complete the session with a cool down which includes stretching.

My 2011 Goal

DISTANCE: Half Marathon TIME:

THU 14 APR

FRI 15 APR

SAT 16 APR

SUN 17 APR

REST (or XTRAIN)

10 x 30 sec, 30 sec JR

REST (or XTRAIN)

50 min run

4 x 1km, 1.30 SR

REST (or XTRAIN)

50 min run

SPEED

TIME: KMs: PERFORMANCE/NOTES:

COMFORTABLE

6.5

SPEED

TIME: KMs: PERFORMANCE/NOTES:

No run - Saturday instead.

COMFORTABLE

 TIME:

40

TOTALS

SESSIONS: DISTANCE (KM):

DETAILS

 TIME:

50

KMs:

 TIME:

Spin Class.

KMs: PERFORMANCE/NOTES:

 TIME:

50

KMs: 9.5...