Half Marathon Training guide for Beginners

7/30/2019 Half Marathon Training guide for Beginners

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Types of Training:

Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops

your cardiovascular system, enhances your running economy and can even protect your leg muscles against

soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to

Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year

Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will

increase your aerobic resistance and also assist you when surging in the race. There are two types of interval

training in this program:

Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable

while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh

after this workout.

Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing

it. You should feel tired but not exhausted after this workout.

Strength Training: You should follow a strength training program at least once a week. This program should

contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more

information

Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running

with other disciplines such as cycling or swimming. Try these activities on your low mileage runs.

Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles

need to be warm before we stretch, a reason why you might want to run a couple of minutes before stretching.

See our Stretching Guide for more information

This program is best suited or those individuals who are currently running at least

3-4 times a week (6-8 km per run) and can easily run 8 km without trouble.

Weve included great motivational and training tips as well as some recipes to give your

body the energy it needs to train hard. This training program will take you rom May right

through to race day in August!

Beginner Training Pace Guide RPE ChartIntensity Index Description

Sprint Pace

8-9 in the rate o perceived exertion (RPE) scale. Your Heart rateshould reach 90/100% o your max HR. You should run at ullspeed as long as it eels sae on joints and lower extremities.Make sure your strike remains relaxed and smooth

Fast Pace7 in RPE. Faster than your marathon pace but it should eelin the border line between comortable and not so comortable.

Marathon Pace

6-7 in the perceived exertion scale. This is the pace you plan torun in the marathon. To calculate your marathon pace divide

42.195 by your goal time. E.g. i your target time is 2.5 hours,your average speed should be approx 17km/hr

Easy orEndurance Pace

4-5 in the RPE and talk test. Slower than your marathon pace.Will make up the majority o your training mileage.

Rate o Perceived Exertion

10Max Eort ActivityFeels almost impossible to keep goingcompletely out o breath, unable to talk

9Very Hard ActivityVery dicult to maintain exercise intensityCan barely breathe and speak a single word

7-8Vigorous ActivityOn the verge o becoming uncomortableShort o breath, can speak a sentence

4-6Moderate ActivityFeels like you can exercise or hours

Breathing heavily, can hold short conversation

2-3Light ActivityFeels like you can maintain or hoursEasy to breathe and carry a conversation

1Very Light ActivityAnything other than sleeping, watching TV,riding in a car, etc.

Half Marathon Training Information


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Half Marathon Training Guide

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3k RunSub maximal

Interval Training25 min

3K Run 3k run 4k Run 7K Long Run

Easy PaceMarathon Pace/

Fast PaceEasy Pace Very Easy Pace Rest Marathon Pace Easy Pace

Training TipPlan your training now! This will guarantee your success. Marathon training works best i

you start easy and build gradually so this is the right time to establish a goal and stick to it!

Week 1

TrainingSub-maximal Interval Training:

Warm up or 8-10min. Increase speed and take your run to

a ast pace run or about 10min. Slow down and cool down

or the remaining 5-8 minutes.

This is a good day to spend at the gym since you can get

into the strength training program right ater you nish

running (check strength training or runners)

Jetts Fitness Indoor Training Tip

3km Treadmill speed 8 incline 1

Motivational Tip

Obstacles are what you see when you take your

eyes o the goal - Anonymous

Goal

Establisharegularroutine

Defineyourmarathonpace

Focusontechniquewhenrunninghills

Recipe

Apple and Cinnamon Sundaes

(Serves 4)

Preparation time: 10 mins

Ingredients:

3 apples, chopped

2 tbsp lemon juice

1/3 cup raisins

8 ginger biscuits, crushed

1/3 cup walnuts, chopped & toasted

2 cups low-at thick vanilla yoghurt

1/4 tsp ground cinnamon

Sliced apple, to decorate

Method :

Combine apple, lemon juice and raisins in a small bowl. Divide hal

the apple mixture among our glasses. Layer with hal the combinedbiscuits and walnuts, and hal the combined yoghurt and cinnamon.

Repeat layering. Decorate with sliced apple.

Tip:

For a breakast version o this sundae, substitute a cup o muesli or

the biscuits and walnuts.


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3k RunSub maximal

Interval Training

25min

3K Run Hill Training x 1 5K Run 8k Long Run

Easy PaceMarathon pace/

Fast paceEasy Pace Easy Pace Rest Easy Pace Easy Pace

Training TipOne mistake you want to avoid is running your long runs too ast. Try to do these runs always slower than marathon pace or close

to marathon pace never aster. I you run these aster than you should you are actually putting too much stress on joints and

muscles remember this is not the only day you are training.

Week 2

TrainingSub-maximal Interval Training:

Warm up or 8-10min. Increase speed and take your run to a

ast pace run or about 13min. Slow down and cool down or theremaining 5-8 minutes.

Hill Training:

Warm up or 2-3k, nd a hill that is 200-400m long. Run up atast

pace (check how to run hills) and then jog back down. Cooldown

or a couple o minutes and repeat two times. Cool down by

running a couple o Km at easy pace

Motivational TipI you want to win something, run 100 meters. I

you want to experience something, run a marathon. -

Emil Zatopek

Goal Establisharegularroutine


Focusontechniquewhenrunninghills

RecipeApricot and Honey Muesli Bars

Ingredients:

125g butter

1/2 cup honey

1/3 cup peanut butter

1/2 cup sugar

3 cups rice bubbles

1 cup toasted muesli

1/2 cup dried apricots, chopped

1/2 cup coconut

1/4 cup toasted sesame seeds

1/4 cup slivered almonds

1/4 cup sunlower seeds

Method :

Combine the rst our ingredients in a medium saucepan. Bring

them to the boil and simmer or our minutes over a low heat. In

a separate bowl, combine the rest o the ingredients. Pour the

hot liquid into the bowl and mix to combine. Turn into a slice tin

that you have lined with baking paper. Press the mixture down to

compact it.

Chill or at least one hour then cut into squares or ngers.

Jetts Fitness Indoor Training Tip40 min Bike level 5 rpm 65+ / 2km Treadmill speed 8 incline 1


4/18



3k RunMaximal Interval

Training x 2

4K run 4k Hilly Course 5K Run 9k long run

Easy PaceFast Pace/Sprint Pace

Easy Pace Easy Pace Rest Marathon PaceEasy Pace

Very Easy run

Training TipBeore charging a hill, do a shoulders check. Are they creeping up to your ears? I so, roll them both orward then backward to

relieve tension and keep them low and relaxed..

Week 3

TrainingMaximal Interval Training:

Warm up or approximately 10 min. Run 200m at sprint pace

thenwalk or jog or 2-5 min in between runs. Repeat x 3 times

Hill Training:

See our how to run hills guide and make sure you keep proper

technique when running up/down hill.

Start your run at endurance pace then increase speed to meet

your marathon pace and try to keep it through hills slow down your

pace when running on fat

Motivational TipRun the frst part o a marathon with your head, the

middle part with your personality, and the last part

with your heart. - Mike Fanelli

GoalIncreaseintensityanddistance


RecipeAsparagus and Sweet Onion Frittata(serves 4)

Preparation Time: 10 minutes

Ingredients:

1 new season white onion

1/4 cup olive oil

1 tbsp crushed garlic

8 at asparagus spears (enough to give one

generous cup o inely sliced spears)

Salt and pepper

8 big eggs

Method :

1 cup nely grated parmesan cheese Heat olive oil in pan.

Chop the onion nely and add to the pan with the olive oil.

When the onion has started to soten, add the garlic and the

sliced asparagus. Continue to cook until the asparagus is

tender - about our minutes. Lightly beat the eggs and sprinkle

with salt and pepper. Add three quarters o the cheese to

the eggs and pour this mixture over the vegetables. Move

the mixture around allowing the liquid egg to replace the set

mixture. When you have lots o thick mixture, stop stirring and

allow it to set. Scatter the rest o the cheese over the top o the

rittata and brown the top under a grill or cover with a lid and

let it set or a ew minutes.

Jetts Fitness Indoor Training Tip4 km Treadmill speed 9 incline 1


5/18



3k Run Hill Training x 2 5K Run 4K Interval Run 7k Run 10k long run

Easy PaceEasy Pace/ast pace

Easy PaceEasy Pace/

Marathon PaceRest Marathon Pace Endurance Run

Training TipI you eel tightness in your quads when going up a hill, gently kick your leg back slightly arther than normal at the end o each

stride while you are going up. Dont do this on a down slope.

Week 4

TrainingHill Training:

Warm up or 2-3k, nd a hill that is 200-400m long . Run up at

ast pace (check how to run hills) and then jog back down. Cool

down or a couple o minutes and repeat three times. Cool down byrunning a couple o Km at easy pace

Sub-maximal Interval Training:

800m runs at ast pace ollowed by 2 to 3 min at easy pace to

recover. Repeat x3

Motivational Tip

Running is the greatest metaphor or lie, because

you get out o it what you put into it. -Oprah Winrey



Recipe

Honey Beef and Bok Choy Stir-fry(serves 4)

Preparation Time: 5 mins

Cooking time: 10 mins

Ingredients:

250g packet rice noodles

1/4 tsp Chinese ive-spice

2 tbsp soy sauce

2 tbsp honey

2 cloves garlic, crushed

1 tbsp vegetable oil

600g bee strips

1 red onion, sliced

200g sugar snap peas

2 baby bok choy, chopped

Method :

Cook noodles according to packet instructions.

Combine spice, sauce, honey and garlic in a small bowl.

Combine bee and 1 tbsp o the spice mixture. Heat 1 tbsp oil in

a hot wok. Stir-ry bee in batches. Remove rom wok.

Heat remaining oil in same hot wok. Stir-ry onion and peas

or 1 minute. Add bee, noodles, bok choy and remaining spice

mixture. Stir-ry until hot.

Tip:

Add red capsicum and carrot slices or lots o colour.

Jetts Fitness Indoor Training Tip3 km Row 500-hard 500-easy


6/18



4k RunSub-maximal

Interval Training

30min

3k Run 5K run 6K Run 8k run


Fast PaceEasy Pace

Marathon Pace-semi hard run

Rest Easy Pace Easy Pace

Training TipWhen running downhill, instead o landing each stride on the heel, ocus on the eeling o

naturally gliding downhillalmost in a ree all--landing evenly across the mid oot.

Week 5

TrainingSub-maximal Interval Training:Same as in week 3 increase time by 5min (total =30min)

Motivational Tip

The will to win means nothing without the will to

prepare.

-Juma Ikangaa, 1989 NYC Marathon winner



Recipe

Bran and Sultana Muffins(Makes 12 standard size muins)

Preparation Time: 15 minutes

Ingredients:1 1/2 cups bran (the all-bran

cereal type)

1/2 cup boiling water

1 cup buttermilk

1 egg, lightly beaten

1/2 cup vegetable oil1/2 cup sultanas

1/2 cup light brown sugar

1 1/4 cups lour

1 tsp bi-carbornated soda

12 muin cup papers

Method:

Preheat oven to 180C. Put the bran into a medium bowl

and pour over the boiling water. Mix together and add the

buttermilk, then add the egg, oil, sultanas and sugar. Sit

together the four and the bi-carbonated soda and stir this

through the rest o the mixture, until everything is wet. Spoon

the mixture into mun tins which have been lined with munpapers. They should be about three quarters ull. Bake in a

180C oven or about twenty minutes or until golden brown

and rm to the touch. or 1 minute. Add bee, noodles, bok

choy and remaining spice mixture. Stir-ry until hot.

Tip:

Dont have buttermilk? Add 1 tbsp o lemon juice to 1 cup o

milk and let it stand or a ew minutes - does the same thing.



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Training x 3

3K Run 4k hilly Course 8K Run 12k long run


Sprint PaceEasy Pace

Easy/Marathon pace

Rest Marathon Pace Easy Pace

Training TipBecoming amiliar with the course so that there are no surprises will put your mind at

ease. This will help you relax and perorm better.

Week 6

TrainingMaximal Interval Training x 4

Same as in week 3 but repeat x 3

Motivational Tip

Runningisabigquestionmarkthatsthereeach

and every day. It asks you, Are you going to be a

wimp or are you going to be strong today?

- Peter Maher, Canadian marathon runner

Goal

Increaseintensitygradually

Introducingtougherhillandintervalworkouts

Recipe

Healthy Chicken Burger(Serves 6)

Preparation time: 15 mins

Cooking time: 30 mins

Nutritional Value: Low-at

Ingredients:

600g lean chicken breast mince

3 spring onions, inely chopped

420g peas and carrots, (rozen

or canned)

1 tbsp Italian herbs

6 burger buns

6 slices cheese

lettuce leaves

2 tomatoes sliced

Cooking oil spray

Method :

Combine 600g lean chicken breast mince, spring onions, peas

and carrots and 1 tablespoon Italian herbs. Using wet hands

shape mixture into 6 patties.

Place onto a greased oven tray. Spray with cooking oil. Cook

in moderately hot oven (190C) or 30 minutes or until cooked

through. Serve in buns with cheese, lettuce and tomato.

Tip:

These are great or lucn or dinner, served with oven chips.Jetts Fitness Indoor Training Tip2 km Row-hard / 1 km Treadmill speed 6 incline 3


8/18



5k run Hill Training x 2 4K run 5k interval run 6k run 14k long run

Easy PaceEasy /

Marathon PaceEasy Pace

Easy Pace /marathon Pace


Training TipCotton socks will only lead to blisters. Invest in socks designed or running. See a special-

ists athletes shoe store or advice

Week 7


Same as week 4 but Repeat x 4

Sub-maximal Interval Training:

Same as in week 4 but as ollows:

Warm up: 1k. Run at marathon pace: 2k. Cool down:2k

Motivational Tip

Askyourself:CanIgivemore?.Theansweris

usually:Yes.

-Paul Tergat, Kenyan proessional marathoner

GoalIncreaseintensitygradually


Recipe

Chicken Pasta Salad(Serves 6)

Ingredients:

300g skinless chicken breast

3 cups aralle pasta

1 cup chopped semi-sundried tomatoes

100g baby rocket leaves

1 small red onion

1 avocado (sliced)

1 tsp sweet paprika

cup lemon juice

2 tbsp o basil pesto

Method:

Coat chicken in sweet paprika. Grill and slice thinly. Cook

pasta as per packet instructions and drain. Combine pasta,

chicken, semi-sundried tomatoes, baby rocket leaves, red

onion and sliced avocado. Mix basil pesto and lemon juice and

drizzle over salad.

Tip:

Substitute bee or seaood or the chicken and use another

shape or the pasta - youll have a whole new meal!

Jetts Fitness Indoor Training Tip5 km Bike level 6 RPM 65+


9/18




Training x 3

3K run 5k run 7k run 10k long run


Sprint PaceEasy Pace Marathon Pace Rest Easy Pace Easy Pace

Training TipSet running goals or yoursel so that you can monitor your progress on a weekly or

monthly basis.

As you are able to see your progress, your enthusiasm or running will soar.

Week 8

TrainingMaximal Interval Training:

Same as week 6 but increase distance to 250m.

Motivational Tip

Inrunning,itdoesntmatterwhetheryoucomein

frst, in the middle o the pack, or last. You can say, I

havenished.Thereisalotofsatisfactioninthat.

-Fred Lebow, New York City Marathon co-ounder

Goal

Increaseintensitygradually


Recipe

Chicken Satay(Serves 6)

Preparation and cooking time: 20 mins

Ingredients:Approx 500g chicken illets, diced

150g peanut butter

1 clove garlic

tspn chilli paste

1 small onion, diced

2 tblsp soy sauce

2 tblsp vinegar

cup water

1 tsp sugar

Method:

Thread chicken onto skewers and grill or bbq until cooked.

Saute onion, chilli and garlic in a rying pan until onion is sot.Add all remaining ingredients and cook over a low heat until

mixture is combined and smooth.

Pour over cooked chicken skewers.

Serve with rice.

Tip:

Try using bee in place o chicken

Jetts Fitness Indoor Training Tip30 min Cross trainer level 8


10/18



3k run Hill Training x 3 5k runSub-maximal

Interval Training

35 min

7.5k run 15k run

Easy PaceEasy Pace/

Marathon PaceEasy Pace

Easy Pace/Fast Pace


Training TipBe fexible with your training. Feel ree to modiy your workouts when you eel you have to.

Always remember that the steady build up is whats really important about your training.

Week 9


Same as week 7. Repeat x 3.Sub-maximal Interval Training:

Same as week 5 increasing to 35 min. Warm up or

8-10min. Increase speed and take your run to a ast pace

run or about 15min. Slow down and cool down or the

remaining 8-10 minutes.

Motivational Tip

ThemiracleisntthatInished.Themiracleisthat

I had the courage to start.

-John Bingham, running speaker and writer



Recipe

Grilled Pear and Asparagus Salad

Ingredients:

2 large pears, each cut into 8, core removed

olive oil cooking spray

60g baby rocket

1/2 cup walnuts

Asparagus*

60g mild blue cheese

Method :

Preheat a barbecue plate or chargrill on medium-high

heat. Spray pears and asparagus with oil. Cook, turning

occasionally, or 3 to 4 minutes or until almost tender. Set

aside to cool.

Combine rocket, walnuts and pear in a bowl. Drizzle with

your avourite dressing and serve with crumbled blue cheeseon top.

Tip

Try using shaved parmesan or crumbled eta in place o blue

cheese and cashews in place o walnuts.



11/18



3k runMaximal Interval

Training x 4

5K run 4k run 8K Run 16k long run


Sprint PaceEasy Pace Easy Pace Rest Marathon Pace Easy Pace

Training TipIncreasing mileage or speed in an eort to improve perormance is risky. You could crash and burn, either while training or in the

race itsel. You may become injured; you may become over-trained. You can limit your risks by making only small shits. Increase

mileage gradually. Limit speed sessions until you become accustomed to the

rhythm o ast running. You may surprise yoursel by achieving a new level o success. - Hal Higdon

Week 10

TrainingMaximal Interval training:

Same as week 8 but increasing one repetition.

Remember you should eel reresh ater this

workout. You are working at 70-80% o your max HR

so you shouldnt eel exhausted ater any sub-maximal

interval training.

Motivational TipDontbotherjusttobebetterthanyour

contemporaries or predecessors. Try to be better

than yoursel.- William Faulkner



RecipeKofta Wraps(Serves 4)

Ingredients:

750g lamb or bee mince1/2 onion, inely chopped

2 tsp crushed garlic

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground ginger

1 tsp ground cinnamon

1 egg

salt and pepper4 lat bread-choose the large

thin ones

4 lettuce leaves

1/2 cup natural yoghurt

coriander leaves (optional)

Method :

Combine the mince with the onion, garlic, spices, egg and

seasoning. Shape them into torpedo shapes about 8 cm

long. Grill or barbecue the kotas until they are just cooked

through. Lay out the fat breads and cover each with a lettucelea. Place a line o kotas up the centre. Drizzle some o the

yoghurt on top and then a scatter o coriander leaves. Roll

up,cut in hal and serve.

Tip:

You can add some hot chilli sauce to the yoghurt or an extra

kick, i you like.Jetts Fitness Indoor Training Tip2 km Row-hard / 3 km Treadmill speed 8 incline 2


12/18



4k runSub maximal

interval training

35min

5k run6k Run Hilly

Course

9k run 12k long run


Sprint PaceEasy Pace Marathon Pace Rest

Easy Paceveryeasy run

Easy Pace-Easy Run

Training TipRunners sometimes nd it dicult doing the long runs, particularly on hot days. One secret is to stop requently to walk, even

i not orced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus

youll train yoursel to go rom running to walking to running during the race. - Hal Higdon writer o the Ultimate Marathon train-

ing guide.

Week 11

TrainingSub-maximal Interval training:

Warm up or 8-10min. Increase speed and take your run

to a ast pace run or about 15min. Slow down and cool

down or the remaining 8-10 minutes.

Motivational Tip

Youonlyevergrowasahumanbeingifyoure

outside your comort zone. - Percy Cerutty

GoalIncreaseIntensity

Perfectyourtechnique

Recipe

Muesli Sundaes(Serves 4)

Prepartion Time: 5 minutes

Ingredients:1 punnet strawberries, cores removed and sliced

1 punnet blueberries

1/2 small pineapple, peeled and diced

2 cups toasted muesli

2 cups vanilla yoghurt

Method :

Combine the ruit in a bowl. Using our glasses, distribute hal

o the ruit between all o them. Then add a layer o yoghurt

and another o muesli. Repeat layers and serve chilled.

Tip:

Use rozen berries or canned ruit i resh isnt available.

Jetts Fitness Indoor Training Tip45 min Bike level 4 RPM 60+ / 3 km Treadmill speed 8 incline 1


13/18



5k run Hill Training x 3 6k run 5k Interval run 5k run 18k long run

Easy PaceEasy/

marathon paceEasy Pace

Easy/Marathon Pace


Training TipRunners sometimes nd it dicult doing the long runs, particularly on hot days. One secret is to stop requently

to walk, even i not orced to do so. Walk, grab something to drink, then resume running again. It will make the

miles seem much easier plus youll train yoursel to go rom running to walking to running during the race.

- Hal Higdon writer o the Ultimate Marathon training guide.

Week 12

TrainingInterval Training:

Same as week 9

Interval Run:

Warm up at easy pace: 2k. Fast Pace: 1k. Cool down: 2k

Motivational Tip

Continuous eortnot strength or intelligenceis

the key to unlocking our potential. - Liane Cardes

Goal

IncreaseIntensity

Perfectyourtechnique

Recipe

Parmesan Crumbed Lamb Cutlets(Serves 4)

Ingredients:

12 lamb or pork cutlets

1/4 cup lour - with a pinch o salt and pepper in it

2 eggs, lightly beaten

1/2 cup inely grated parmesan cheese

1/2 cup extra virgin olive oil

4 lemon wedges

Method :

Place cutlets on a chopping board and lightly pound them until they

are a bit thinner. Cut o any visible at. Sprinkle the cutlets with the

seasoned lour. Lightly beat the eggs with the parmesan cheese.

Heat the olive oil in a large, heavy based rypan. Dip the cutlets into

the egg mixture and then slip them into the hot oil. Cook over a

moderately high heat until they are golden brown on one side, then

turn them over to cook the other side. You will probably need to do

this in at least two batches. Drain well on kitchen paper towels.

Serve with a squeeze o lemon juice.

Jetts Fitness Indoor Training Tip8km treadmill speed 10


14/18



3k runSub maximal

Interval training

40min

6k run 7k run Hilly Course 9k run 8k long run

Easy PaceMarathon/Fast Pace

Easy PaceEasy/

Marathon PaceRest Marathon Pace Easy Pace

Training TipInvesting in a good pair o running shoes is crucial or all runners, even more so or a beginner than or an experienced

runner. Next to your enthusiasm and determination a decent pair o running shoes will help you more than anything else.

Week 13

TrainingSub-maximal Training:

Same week 11. Warm up:8-10min. Fast Pace: 20min.

Cool Down: 10min

Motivational Tip

Train,dontstrain.- Arthur Lydiard

GoalFocusonyourmarathonpaceandtechnique

StartFuellingyourbody

RecipeStir Fried Bee with Vegetables(serves 4)

Ingredients:

600g rump steak

1/3 cup Asian cooking wine (op-

tional)

1 tsp salt

1/3 cup vegetable oil

1 medium onion, sliced lengthwise

1 tbsp grated ginger

1 tbsp crushed garlic

1 x 400g bag stir ried vegetables

2 tbsp oyster sauce

2 tbsp light soy sauce

1/4 tsp sesame oil

3 spring onions, cut into 10cm

lengths

steamed rice

Method:

Cut the bee into 1cm thick strips and combine with the wine and salt

in a bowl. Leave to sit or ten minutes. Heat hal the oil in a hot wok

and stir ry hal the bee or thirty seconds. Repeat with the rest o the

bee and put both to one side. Add the rest o the oil to the hot wok and

cook onions, ginger and garlic or a minute or until the onion is slightly

brown. Add the vegetables and cook two minutes longer. Return the

bee to the wok with the oyster sauce, soy sauce and sesame oil and

cook or thirty seconds. Add the spring onions and cook a urther min-

ute. Serve on a platter with the steamed rice. Serves 4.

Tip:

Feel like bee and black bean sauce? No problem - add 2 tbsp black

beans to the mixture ater the ginger and garlic to make the sauce.

Jetts Fitness Indoor Training Tip30min Cross trtainer level 8


15/18



4k run 5k Run 5k run 6k run 7k run 16k long run

Easy Pace Marathon Pace Easy Pace Marathon pace Rest Easy Pace Easy Pace

Training TipBe aware o how windy weather can aect your running. Slow down when running in a strong wind. (You are spending 6% more

oxygen than in ordinary conditions.) Running slower while against the wind will give you the same benets as when you run ast

during normal conditions. When you begin your work out, try to run against the wind, so that during your return you have the wind

to your back and are not ghting to run against it when you are more tired.

Week 14

TrainingYou have just three weeks or the City to Sur Marathon

so make sure you are not over training your body but

getting it ready by adding some extra resting days

Motivational Tip

TheveSsofsportstrainingare:stamina,speed,

strength, skill, and spirit; but the greatest o these

is spirit. - Ken Doherty

Goal

Tapertraining

Carbohydrateloadingandincreasewaterintake

Visualizefinishline

Recipe

Stued Tomatoes

Ingredients:

8 tomatoes

1/4 cup olive oil

1/4 red onion, inely chopped

200g button mushrooms, inely chopped

2/3 cup resh white breadcrumbs

35g parmesan cheese, grated

1 tablespoon oregano leaves, chopped

Method :

Preheat oven to 200C. Slice tops o tomatoes. Reserve tops.

Scoop out tomato lesh and seeds, being careul not to break

tomato shells. Place tomatoes, cut side down, in a roasting pan.

Drizzle with 1 tablespoon oil. Roast or 5 minutes or until tomatoes

just start to soten.Meanwhile, heat 1 tablespoon oil in a rying pan over medium heat.

Add onion and cook, stirring, or 2 minutes. Add mushrooms and

cook until tender. Add breadcrumbs and parmesan and stir to

combine. Remove rom heat and stir in oregano.

Remove tomatoes rom oven and turn over. Fill each tomato

with mixture. Place tomato tops over illing and roast or 5 to 10

minutes or until tomatoes are tender (but still holding their shape).

Drizzle with remaining oil. Season with salt and pepper. Serve.

Jetts Fitness Indoor Training Tip10km treadmill run speed 11


16/18



4k runSub maximal

Interval training

45 min

5k run 6K hilly course 8k run 10k run


Fast PaceEasy Pace Easy Pace Rest Marathon Pace Easy Pace

Training TipThe core muscles are the oundation o all other movement. A strong core prevents

injuries and allows or more powerul movement o the hips and legs.

Week 15

TrainingSub-maximal Interval Training:Same as week 13. Warm up:8-10min. Fast Pace: 25min.

Cool Down: 10min

Motivational Tip

Only those who risk going too ar can possibly fnd

out how ar one can go. - T.S. Eliot

Goal

Tapertraining


Visualizefinishline

Recipe

Tomato Fritters(Serves 4)

Ingredients:

4 Roma tomatoes, chopped inely

1 onion, inely chopped

5 spring onions, chopped

1/4 cup chopped lat lea parsley leaves

1/4 cup shredded mint leaves

1 egg

1/2 cup plain lour

salt and pepper

olive oil

Method :

Combine all o the ingredients except the olive oil and mix well.

Heat olive oil in a heavy ry pan to a depth o hal a centimetre. Add

piles (eight is a good number) o the mixture over just a moderate

heat and smooth out the tops. Cook until well browned and then

turn over, careully. Cook on the other side. Do not have the heat

too high or they will not cook through beore they are browned.

Repeat with the rest o the mixture. Serve with a wedge o lemon

and a garden salad.

Tip:

You can use any vegetables in place o the tomatoes. Fritters are

also great or sandwich illings.

Jetts Fitness Indoor Training Tip5km treadmill intervall run 2x1x2


17/18



4k run Hill Training x 2 5k run5k Intervalrun(2x1x2)

7k run 8k long run

Easy Pace Easy/Marathon Pace

Easy Pace Easy Pace/Fast Pace


Training TipHYDRATE! You need a minimum o 2 litres per day (or enough that your urine is almost clear),

plus another liter or every hour o activity. Dehydrated muscles do not perorm or recover.


Same as in week 12 Repeat x 2

Interval Run:

Same as in week 12. Warm up:2k. Fast Pace:2K. Cool

Down:1k

Motivational Tip

The dierence between the impossible and the

possibleliesinapersonsdetermination.

- Tommy Lasorda

Goal

Tapertraining


Visualizefinishline

Recipe

Spaghetti Bolognaise

Ingredients:

375g Spaghetti

2 tsp olive oil

400g regular bee mince

1 x 500g jar Pasta Sauce

1 x onion, diced

1 x carrot, grated

Shaved parmesan, to serve

Method :

Saute the onion in oil and cook or 2 mins. Add mince and cook,

uncovered, stirring until browned. Add carrot and pour in pasta

sauce. Simmer over medium heat, stirring occasionally or

15 mins.

Meanwhile, cook spaghetti ollowing packet directions.

Top with parmesan.

Week 16

Jetts Fitness Indoor Training Tip10min bike level 10 rpm 60-10min treadmill speed 11


18/18

Half Marathon Training GuideMonday Tuesday Wednesday Thursday Friday Saturday Sunday

3k runSub maximal

Interval Training30min

3k run 2-3k run Perth

Easy PaceMarathon/Fast Pace

Easy Pace Rest RestMarathon Pace-

marathonpreparation

City to Sur

Training Tip

Week 17

TrainingSub-maximal Interval training:

Warm up or 8-10min. Increase speed and take your run

to a ast pace run or about 10min. Slow down and cool

down or the remaining 8-10 minutes.

Day Beore the Race:

Run a couple o km to loosen up muscles and to get

mentally prepared or your race.

Try 100m runs at marathon pace walking or jogging

between runs.

Motivational Tip

Theresnolongeranyroominyourtrainingplan

or hard, ast, or long runs. Forget them. I you run

anythingatornearracepace,dontrunfar.(Theday

beforeamarathon),Ienjoydoingstrides,which

are controlled sprints at race pace. But by defnition,

strides are short: 150 meters at the most. Sot suraces

arebest.Insteadofjoggingbetweenstrides,Illwalk.

- The Ultimate Training Guide-Hal Higdon

GoalCarbohydrateloadingandincreasewaterintake

Visualizefinishline

Restyourbodyinpreparationforthebigday

Recipe

Chicken Veggie Salad

(Serves 2)

Preparation and cooking time: 45 mins

Ingredients:

250g chicken breast illet

1 yellow capsicum, sliced

1 green capsicum, sliced1 bunch mint, shredded

12 sticks celery, sliced

12 spring onions

1 orange

Salt and pepper

a pinch o sugar2 tbsp white wine vinegar

1 tsp wholegrain mustard

12 tbsp olive oil

1 tsp butter

Method :

Cut chicken into bite-sized pieces and panry until cooked.

Wash the orange in hot water, rub dry and remove the zest, set

aside. Juice the orange.

Mix the orange juice with the vinegar, oil, mustard, salt, pepper

and sugar to make a dressing. Mix the chicken with the orangezest, capsicum, celery, mint leaves and spring onions and toss in

the dressing.Arrange on a platter and serve sprinkled with the

shredded mint.

Tip

Makes a beautiul dressing on any salad!

Jetts Fitness Indoor Training Tip6km run speed 10x

Documents

Half Marathon Training guide for Beginners