Half Marathon Training Plan 1		2009 Race Partners Title Sponsor Presenting Sponsors Key Sponsors Supporting Sponsors DR. TOM & JOANNE WALLACE Norcom Properties Water Table Sponsors Happy Jacks Dry Cleaning Centre DR. RAFFAELE DELL'AQUILA & LORRAINE CONWAY Dr. BERNARD GOLDFARB and family The Cochrane family Kilmeter Sponsors Evans Bertrand Hill Wheeler Phil's Lakeshore Pharmasave Pearls Gateway Printing Media Sponsors
Plan de 16 semaines/ 16 week programme ½ Marathon June-13- Juin 2010 Les 16 semaines commencent le 21 Février. À ce moment vous devez pouvoir courir 30 minutes sans arrêt. This 16 week programme starts February 21. At that time you should be able to run 30 minutes without stopping. Preliminary phase/ Phase préliminaire Provided by: Michel Chartrand Telephone: 472-0848 Email: physique04@yahoo.ca Sunday Monday Tuesday Wednesday Thursday Friday Saturday 20 minutes Off 10minutes warm up 3 X 1 min faster 2 min slow 10 minutes cool down Off 20 minutes jog Off Off 24 minutes Off 10minutes warm up 3 X 1 min faster 2 min slow 10 minutes cool down Off 20 minutes jog Off Off 28 minutes Off 10minutes warm up 4 X 1 min faster 2 min slow 10 minutes cool down Off 20 minutes jog Off Off Sunday Monday Tuesday Wednesday Thursday Friday Saturday February 15, 2009 30 minutes Off 10minutes warm up 4 X 1 min faster 2 min slow 10 minutes cool down 20 minutes jog Off 30 minutes Off February 22, 2009 35 minutes Off 10minutes warm up 5 X 1 min faster 2 min slow 10 minutes cool down 20 minutes jog Off 30 minutes Off March 1, 2009 40 minutes Off 10minutes warm up 5 X 1 min faster 2 min slow 10 minutes cool down 20 minutes jog Off 30 minutes Off March 8, 2009 45 minutes Off 10minutes warm up 6 X 1 min faster 2 min slow 10 minutes cool down 20 minutes jog Off 35 minutes Off Sunday Monday Tuesday Wednesday Thursday Friday Saturday March 15, 2009 50 minutes Off 10minutes warm up 6 X 1 min faster 2 min slow 10 minutes cool down 24 minutes jog Off 35 minutes Off March 22, 2009 55 minutes Off 10minutes warm up 3 X 2 min 2 min slow 10 minutes cool down 24 minutes jog Off 40 minutes Off March 29, 2009 60 minutes Off 10minutes warm up 4 X 2 min up tempo 2 minutes recovery 10 minutes cool down 30 minutes jog recovery Off 45 minutes hilly run Off April 5, 2009 1hour 15 minutes Off 10minutes warm up 5 X 2 min up tempo 2 minutes recovery 10 minutes cool down 30 minutes jog recovery Off 45 minutes hilly run Off Sunday Monday Tuesday Wednesday Thursday Friday Saturday April 12, 2009 Off Off 10minutes warm up 6 X 2 min up tempo 2 minutes recovery 10 minutes cool down 30 minutes jog recovery Off 45 minutes hilly run Off April 19, 2009 1 hour Off 10minutes warm up 4 X 3 min up tempo 3 minutes recovery 10 minutes cool down 36 minutes jog recovery Off 45 minutes hilly run Off April 26, 2009 1 hour 15 minutes Off 10minutes warm up 4 X 3 min up tempo 3 minutes recovery 10 minutes cool down 36 minutes jog recovery Off 45 minutes hilly run Off May 3, 2009 1 hour 30 minutes Off 10minutes warm up 5 X 3 min up tempo 3 minutes recovery 10 minutes cool down 36 minutes jog recovery Off 45 minutes hilly run Off Sunday Monday Tuesday Wednesday Thursday Friday Saturday May 10, 2009 1 hour 45 minutes Off 10minutes warm up 6 X 3 min up tempo 3 minutes recovery 10 minutes cool down 36 minutes jog recovery Off 45 minutes hilly run Off May 17, 2009 2 hours Off 10minutes warm up 5 X 3 min up tempo 3 minutes recovery 10 minutes cool down 36 minutes jog recovery Off 45 minutes hilly run Off May 24, 2009 Off Off 10minutes warm up 4 X 3 min up tempo 3 minutes recovery 10 minutes cool down 40 minutes jog recovery Off 45 minutes hilly run Off May 31, 2009 10 km at 1/2 marathon pace Off 10minutes warm up 3 X 4 min up tempo 3 minutes recovery 10 minutes cool down 32 minutes jog recovery Off 10 minutes warm up 6 X 1 minutes up tempo 10 minutes recovery Off June 13, 2010 ½ marathon             Cool down – slow jog after work out Recovery – Slow to allow heart rate to drop