Half Marathon Training Plan 1		2008 Race Partners Title Sponsor Presenting Sponsors Key Sponsors Supporting Sponsors DR. TOM & JOANNE WALLACE Water Table Sponsors Happy Jacks Dry Cleaning Centre Phil's Lakeshore Pharmasave DR. RAFFAELE DELL'AQUILA & LORRAINE CONWAY Dr. BERNARD GOLDFARB and family The Cochrane family Kilmeter Sponsors Evans Bertrand Hill Wheeler Media Sponsors
Plan de 16 semaines/ 16 week programme ½ Marathon June-08- Juin 2008 Les 16 semaines commencent le 18 février. À ce moment vous devez pouvoir courir 30 minutes sans arrêt. This 16 week programme starts on Sunday February 18th. 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 17, 2008 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 24, 2008 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 2, 2008 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 9, 2008 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 16, 2008 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 23, 2008 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 30, 2008 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 6, 2008 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 13, 2008 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 20, 2008 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 27, 2008 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 4, 2008 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 11, 2008 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 18, 2008 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 25, 2008 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 June 1 2008 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 8, 2008 ½ marathon             Cool down – slow jog after work out Recovery – Slow to allow heart rate to drop