Treningsplan mot Halvmaraton

Et par uker til jeg starter på treningsplan mot halvmaraton 30.august i år. Kjenner jeg meg selv rett så kommer jeg nok ikke til å følge den slavisk, til det er jeg for impulsiv (har jeg en god dag løper jeg fort - har jeg en dårlig dag løper jeg sakte...), men det er vel noe med å kjenne på kroppen hva som er best trening akkurat den dagen.

	Treningsplan HALVMARATON 30.august 2015
Uke	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Pre-Conditioning
5		5,2km 6:30	6,0km 8:25		6,0km 9:01
6
7	5km Jog 8:01		5km Jog 8:01		7km Comfortable 7:26–6:52
8	7km Comfortable 7:27–6:52		7km Comfortable 7:27–6:52		7km Build-up 6:52–6:13
9	7km Build-up 6:52–6:13		7km Comfortable 7:27–6:52		7km Build-up 6:52–6:13
	Balanced Training
10	8km Build-up 6:52–6:13		8km Build-up 6:52–6:13		12km Comfortable 7:26–6:52
11	12km Pace 6:04 min/km			5km Jog 8:00 min/km	16km Comfortable 7:26–6:52
12	8km Comfortable 7:26–6:52			5km Jog 8:00 min/km	12km Comfortable 7:26–6:52
13	8km Build-up 6:52–6:13		8km Build-up 6:52–6:13		16km Comfortable 7:26–6:52
14	12km Pace 6:04 min/km			5km Jog 8:00 min/km	16km Comfortable 7:26–6:51
15	8km Comfortable 7:25–6:51			5km Jog 7:59 min/km	12km Comfortable 7:25–6:51
16	8km Build-up 6:51–6:12		8km Build-up 6:51–6:12		12km Comfortable 7:25–6:51
17	12km Pace 6:04 min/km			5km Jog 7:58 min/km	16km Comfortable 7:24–6:50
18	8km Comfortable 7:24–6:49			5km Jog 7:58 min/km	12km Comfortable 7:24–6:49
19	8km Build-up 6:49–6:11		8km Build-up 6:49–6:11		16km Comfortable 7:23–6:49
20	12km Pace 6:04 min/km			5km Jog 7:56 min/km	20km Comfortable 7:22–6:48
21	8km Comfortable 7:21–6:47			5km Jog 7:56 min/km	12km Comfortable 7:21–6:47		8km Build-up 6:47–6:10
	Getting Faster
22			8km Build-up 6:47–6:09		12km Comfortable 7:21–6:47		8km Fast 6:32–6:09
23			8km Fast 6:31–6:08		12km Comfortable 7:20–6:46		8km Fast 6:31–6:08
24			8km Fast 6:31–6:08		12km Comfortable 7:19–6:45		8km Fast 6:31–6:08
25			5km Jog 7:52 min/km		8km Fast 6:30–6:07		8km Fast 6:30–6:07
26			8km Fast 6:29–6:07		16km Comfortable 7:18–6:44		8km Fast 6:29–6:07
27			8km Fast 6:29–6:06		16km Comfortable 7:17–6:43		8km Fast 6:29–6:06
28			8km Fast 6:28–6:05		16km Comfortable 7:16–6:42
	Going Further
29	5km Jog 7:49 min/km	12km Build-up 6:41–6:05			12km Build-up 6:41–6:05
30	5km Jog 7:49 min/km	12km Fast 6:34–6:27			12km Fast 6:34–6:27
31	Race simulation
32	5km Jog 7:48 min/km	12km Fast 6:33–6:26			18km Pace 6:04 min/km
33	5km Jog 7:48 min/km	12km Fast 6:33–6:26			18km Pace 6:04 min/km
34	5km Jog 7:47 min/km	12km Comfortable 7:13–6:39			18km Pace 6:04 min/km
	Tapering & Race Day
35	5km Jog 7:47 min/km	8km Race-pace 5:56 min/km			8km Race-pace 5:56 min/km		5km Jog 7:47 min/km
36		8km Build-up 6:39–6:03			5km Jog 7:47 min/km		Half Marathon 5:56 min/km
	Recovery
37							5km Jog 7:41 min/km
38		5km Jog 7:41 min/km	8km Comfortable 7:07–6:33				8km Build-up 6:33–5:58