The Half Marathon Training Programme incorporates four runs per week including Easy effort, Moderate effort, Challenging effort / Hill repetition and Tempo / race pace workouts, and easy effort more mileage.
Before you start your Hill repetiton and Tempo / race pace workout, you will have to do warm up run EASY run for 1 or 2km and Cool down( walk / jog ) for 1 or 2km
The Hill repetition and Tempo/ Race pace workouts will focus on improving speed, fitness and efficiency in running. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program. Cross-training activities may include cycling, yoga, swimming or any activity that is not walking or running.
The Half Marathon Program is best suited for those who have been running at least 2-3 times per week for 45-60 minutes for at least one year and have completed a 10km Run in the past year. If you are running less, it may be better strategy to continue with 10km Training Program.