Ryan Taylor Cardiff Half Marathon Training programme

Ryan Taylor – Trainer Andrew Tyrrell

3-point Test results:

Aerobic Threshold (AT) or Comfortable pace (CP) = 10.8 kmph
Anaerobic Threshold (ANT) = 14.0 kmph

Cardiff Half Marathon Training programme

 

Week 1 (July 18th – 24th) Week 2 (July 25th – July 31st)
Session 1

45 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 35 mins @ CP = 10.8.

Session 1

50 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 40 mins @ CP = 10.6.

Session 2

20 minutes @ 10.0 Kmph (Just below CP). Then 20 minutes with 1 min @ 6.0 and 1 min @ ANT = 14.0

Session 2

20 minutes @ 10.2 Kmph (Just below CP). Then 24 minutes with 1 min @ 6.0 and 1 min @ ANT = 14.0

Session 3

45 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 35 mins @ CP = 10.8.

Session 3

50 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 40 mins @ CP = 10.6.

Session 4

20 minutes @ 10.0 Kmph (Just below CP). Then 20 minutes with 1 min @ 6.0 and 1 min @ ANT = 14.0

Session 4

20 minutes @ 11.8 Kmph (Just below CP). Then 24 minutes with 1 min @ 6.0 and 1 min @ ANT = 15.0

 

Week 3 (August 1st – August 7th) Week 4 (August 8th – August 21st)
Session 1

50 minute workout: 5 mins @ 9.5, 5 mins @ 10.0, 40 mins @ CP = 10.6.

Session 1

55 minute workout: 5 mins @ 9.5, 5 mins @ 10.0, 45 mins @ CP = 10.6.

Session 2

36 minute workout: 1 minute @ 6.0Kmph, 2 minute @ ANT 14.0 Kmph.

Session 2

42 minute workout: 1 min @ 6.0, 1 min @ CP = 10.6, 1 min @ ANT 14.0

Session 3

50 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 40 mins @ CP = 10.6.

Session 3

55 minute workout: 5 mins @ 9.5, 5 mins @ 10.0, 40 mins @ CP = 10.6.

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 16.0 KMph (Above ANT) (60 second rest between each one)

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 16.2 KMph (Above ANT) (60 second rest between each one)

Session 5

Look to do 6 - 8 miles between 9.5 – 10.6 Kmph.

Session 5

Look to do 7 - 8 miles between
9.5 – 10.6 Kmph.

 

Week 5 (August 22nd – August 28th) Week 6 (August 29th – September 4th)
Session 1

60 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 10.6.

Session 1

65 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 10.6.

Session 2

42 minute workout: 1 minute @ 6.0 kmph, 2 min @ ANT 14.0 kmph.

Session 2

44 minute workout: 1 min @ 6.0, 1 min @ CP = 10.6, 2 min @ ANT 14.0

Session 3

60 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 10.6.

Session 3

65 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 10.6.

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 16.4 KMph (Above ANT) (60 second rest between each one)

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 16.6 KMph (Above ANT) (60 second rest between each one)

Session 5

Look to do 8 miles between
9.5 – 10.6 Kmph.

Session 5

Look to do 8 - 9 miles between

9.5 – 10.6 Kmph.

 

Week 7(September 5th – September 18th) Week 8 (September 19th –October 2nd)
Session 1

65 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 11.0 (Above CP).

Session 1

70 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 45 mins @ CP = 11.0 (Above CP).

Session 2

44 minute workout: 1 minute @ 6.0, 3 min @ ANT = 14.0.

Session 2

50 minute workout: 1 min @ 6.0, 2 min @ CP = 10.6, 2 min @ ANT = 14.0

Session 3

65 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 40 mins @ CP = 11.0 (Above CP).

Session 3

70 minute workout: 10 mins @ 9.5, 10 mins @ 10.0, 45 mins @ CP = 11.0 (Above CP).

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 16.8 KMph (Above ANT) (60 second rest between each one)

Session 4

15 minutes @ 10.6 Kmph then 10 x 60 second sprints at 17.0 KMph (Above ANT) (60 second rest between each one)

Session 5

Look to do 9 - 11 miles between
9.5 – 10.6 Kmph.

Session 5

Look to do 10 – 12 miles between

9.5 – 10.6 Kmph.

 

Week 9 (October 3rd – October 9th) Week 10 (October 10th –October16th)
Session 1

35 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 25 mins @ CP = 10.6.

Session 1

20 minutes @ 10.6 KMph

Session 2

30 minute workout: 1 minute @ 6.0, 1 min @ ANT 14.0.

Session 2

30 minute workout: 1 min @ 6.0, 2 min @ CP = 10.6, 1 min @ ANT = 14.0

Session 3

40 minute workout: 5 mins @ 9.0, 5 mins @ 10.0, 30 mins @ CP = 10.6.

Session 3

20 minutes @ 10.6 KMph

Session 4

10 minutes @ 10.6 Kmph then 10 x 60 second sprints at 15.0 KMph (Above ANT) (60 second rest between each one)

Session 4

LEAVE 3 DAYS REST BEFORE RACE AND HAVE A SPORTS MASSAGE TWO DAYS BEFORE

Session 5

Look to do 6 miles between
9.0 – 10.0 Kmph.

Session 5

The RACE

 

Ryan is using the Herbalife Amateur sports nutrition range including, Formula 1, Formula 3 protein, Liftoff and H30pro.
 

 

blog comments powered by Disqus