MK Winter Half Marathon: Training Plan

Milton Keynes Winter Half Marathon Training Plan

Sunday 8th December 2019

Find detail on the race here: https://www.resultsbase.net/event/4732

My Goal: Sub 2 Hour Time!

I had a nice long chat with my Keto Running PT this week, and he proudly said he had managed to get every person he has ever trained down to less than a 10-minute mile.

Regardless of age, shape, size or experience!

Just to put this in perspective, I have never ever run a sun 10-minute mile.

I’m 42 years old, working hard to regain my fitness, having done sod all exercise in the past 6 months.

He’d like me to work towards a sub-2hour finish time!

I laughed! A lot!

But where there is a will there is a way.

So why not at least try?

Complete or Compete Half Marathon By Jon Ackland

So, I bought this book whilst living in New Zealand over 10 years ago. At the time it was “the book” to reference for half marathon training.

One of the reasons I’ve dug it out now is that it focuses on time training and not training to distance. An approach that my Keto PT instructor also adopts.

As you can see by the pages, I’ve made many a note in this over the years and I’ve even listed the date of the Auckland Half Marathon that I was training for.

(Which I did do, in about 2:30 back in the day, in life before kids!)

It, like many half marathon training schedules, work on a 14 weeks training plan. I tried to find a link to it on Amazon, but it does not look like it’s published anymore.

The ISBN #:1-86941-847-6, but if you follow this link, he has released another Half Marathon 14 Week Training Program (most likely the newer version of this).

Between now and Week 1 Training

June:

Focus on Keto diet and fat adaption and improve general running and health to maintain a60-minute run without stopping (5 miles).

Running 3 times a week, with yoga and an odd swim. Start mountain biking.

July:

Maintain Keto diet and fat adaption whilst improving general running and health. to maintain a 60-minute run without stopping (6 miles).

Running 3 times a week, with yoga and an odd swim. Including mountain biking, do at least 1 to 2 laps of the MK Millennium Path around MK.

August:

School Holidays, everything is going to go crazy with time free to train due to children being off school. Most running will be on weekends.

Aim to maintain a 60 minute (6 miles) run at weekends and do HIIT workouts and Yoga at home whilst kids are with me to build muscle strength at least.

14 Week Countdown + 2 Buffer Break Weeks!

Here is my 14 weeks training plan, which also accommodates a week’s holiday away with my girls at the end of September. Dates shown are week commencing on a Monday.

As I complete the runs and training, I will embed my Strava logs into the weeks below.

I’ve used a lot of the theory from the Job Ackland book but built my own training plan as follows.

Week 1 (19AUG19): RECOVER
M: 30 Minute Yoga Routine
T: Easy 60 Minute flat run, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 60 Minute, faster than casual
F: 30 Minute HIIT workout
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 2 (26AUG19): BUILD
M: 30 Minute Yoga Routine
T: Easy 70 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 70 Minute, faster than casual
F: 30 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 3 (02SEP19): BUILD
M: 30 Minute Yoga Routine
T: Easy 80 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 80 Minute, faster than casual
F: 40 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 4 (09SEP19): RECOVER
M: 30 Minute Yoga Routine
T: Easy 60 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 60 Minute, faster than casual
F: 30 Minute HIIT workout
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 5 (16SEP19): BUILD
M: 30 Minute Yoga Routine
T: Easy 80 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 80 Minute, faster than casual
F: 40 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week Off: (23SEP19): HOLIDAY
Lots of walking will be done around Disneyland Paris.
If I can squeeze in 1 x 70 Minute run at the start of the week, before we go away I will do so.
Week 6 (30SEP19): BUILD
M: 30 Minute Yoga Routine
T: Easy 90 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 90 Minute, faster than casual
F: 50 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 7 (07OCT19): RECOVER
M: 30 Minute Yoga Routine
T: Easy 60 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 60 Minute, faster than casual
F: 30 Minute HIIT workout
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 8 (14OCT19): BUILD
M: 30 Minute Yoga Routine
T: Easy 100 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 100 Minute, faster than casual
F: 60 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 9 (21OCT19): BUILD
M: 30 Minute Yoga Routine
T: Easy 110 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 110 Minute, faster than casual
F: 60 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week Off: (28OCT19): BUFFER
This week has been built in as a way to prevent injury, added recovery, and to also catch up on any missed training so far.
Week 10 (04NOV19): RECOVER
M: 30 Minute Yoga Routine
T: Easy 60 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 60 Minute, faster than casual
F: 30 Minute HIIT workout
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 11 (11NOV19): BUILD
M: 30 Minute Yoga Routine
T: Easy 110 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 110 Minute, faster than casual
F: 60 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 12 (18NOV19): BUILD
M: 30 Minute Yoga Routine
T: Easy 120 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 120 Minute, faster than casual
F: 60 Minute Hill Run
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 13 (25NOV19): RECOVER
M: 30 Minute Yoga Routine
T: Easy 60 Minute flat runs, casual pace
W: 30 Minute swim, focusing on breathing
T: Run-Walk-Run 60 Minute, faster than casual
F: 30 Minute HIIT workout
S: Days Rest
S: Redway Runners Sunday Step Up Run
Week 14 (02DEC19): RECOVER (Race Week)
M: 30 Minute Yoga Routine
T: Days Rest
W: 30 Minute swim, focusing on breathing
T: 30 Minute Yoga Routine
F: Days Rest
S: Days Rest
S: RACE EVENT DAY

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