Galway Bay Half Marathon and 10k Race

Elverys Sports Galway Bay Half Marathon and 10k in association with Cancer Care West

Special Elverys & Kinetica Offer
at Registration... KINETICA €5 SPECIAL OFFER

Half Marathon training schedule

A twelve week build-up to your next Half Marathon race by RunIreland's Seb Locteau.

Beginners Plan

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun
1	OFF	3 mile	2 mile	3 mile	OFF	30 min	4 mile
2	OFF	3 mile	2 mile	3 mile	OFF	30 min	4 mile
3	OFF	3.5 mile	2 mile	3.5 mile	OFF	40 min	5 mile
4	OFF	3.5 mile	2 mile	3.5 mile	OFF	40 min	5 mile
5	OFF	4 mile	2 mile	4 mile	OFF	40 min	6 mile
6	3 mile	4 mile	2 mile	4 mile	3 mile	Rest	5-K Race
7	OFF	4.5 mile	3 mile	4.5 mile	OFF	50 min	7 mile
8	OFF	4.5 mile	3 mile	4.5 mile	OFF	50 min	8 mile
9	4 mile	5 mile	3 mile	5 mile	4 mile	Rest	10-K Race
10	OFF	6 mile	3 mile	5 mile	OFF	1 Hour	9 mile
11	OFF	7 mile	3 mile	5 mile	OFF	1 Hour	10 mile
12	OFF	4 mile	3 mile	2 mile	OFF	Rest	Half Marathon

Intermediate Plan

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun
1	OFF	3 mile	5 x 400 3 mile pace	3 mile	OFF	3 mile	5 mile
2	OFF	3 mile	30 min	3 mile	OFF	3 mile	6 mile
3	OFF	3.5 mile	6 x 400 3 mile pace	3 mile	OFF	Rest	5-K Race
4	OFF	3.5 mile	35 min	3 mile	OFF	3 mile	7 mile
5	OFF	4 mile	7 x 400 3 mile pace	3 mile	OFF	3 mile	8 mile
6	Rest or easy run	4 mile	40 min	3 mile	3.5 mile	Rest	10-K Race
7	OFF	4.5 mile	8 x 400 3 mile pace	3 mile	OFF	4 mile	9 mile
8	OFF	4.5 mile	40 min	3 mile	OFF	5 mile	10 mile
9	Rest or easy run	5 mile	9 x 400 3 mile pace	3 mile	3.5 mile	Rest	15-K Race
10	OFF	5 mile	45 min	3 mile	OFF	5 mile	11 mile
11	OFF	5 mile	10 x 400 3 mile pace	3 mile	OFF	3 mile	12 mile
12	OFF	4 mile	30 min	3 mile	OFF	Rest	Half Marathon

Advanced Plan

Week	Mon	Tues	Wed	Thur	Fri	Sat	Sun
1	3 mile + hills	6 x hill	3 mile + hills	40 min	OFF	3 mile	90 min
2	3 mile + hills	7 x 400 5-k Pace	3 mile + hills	45 min	OFF	3 mile	90 min
3	3 mile + hills	7 x hill	3 mile + hills	30 min	3 mile	Rest	5-K Race
4	3 mile + hills	8 x 400 5-k Pace	3 mile + hills	40 min	OFF	3 mile	90 min
5	3 mile + hills	8 x hill	3 mile + hills	45 min	OFF	3 mile	90 min
6	3 mile + hills	8 x 400 5-k Pace	3 mile + hills	30 min	3 mile	OFF	10-K Race
7	3 mile + hills	4 x 800 10-k Pace	3 mile + hills	45 min	OFF	4 mile	105 min
8	3 mile + hills	3 x 1600 Race Pace	40 min	50 min	OFF	5 mile	105 min
9	3 mile + hills	5 x 800 10-k Pace	3 mile + hills	30 min	3 mile	OFF	15-K Race
10	3 mile + hills	4 x 1600 Race Pace	3 mile + hills	55 min	OFF	5 mile	120 min
11	3 mile + hills	6 x 800 10-k Pace	3 mile + hills	60 min	OFF	3 mile	120 min
12	3 mile + hills	6 x 400 5-k Pace	2 mile + hills	30 min	OFF	OFF	Half Marathon