Long Run Timetable

All of the above runs should be easy runs, running at your most comfortable pace.

This is just the long runs!!

Below you will find what you need to do on the other days of the week with your running..please note..if you miss a long run you will need to just jump ahead to the required distance the following week..if you are finding the distances too hard on one long run, cut the distance and just continue on the program the following week 

Lazy Runner Muck up Sesh- this is the session you can work hard on, it will be approximately 45 minutes of speed or strength running. Make sure you include one of these sessions a week into your program and work hard when you are doing it. You only require 10-20% of your half marathon training to be a speed session so one Muck Up Sesh will be enough.

Two other running sessions per week- make these two runs under 10km runs- they can be tempo runs, so maybe 10-20% faster than your long run, or one can be your 10km race time run. If one is a tempo run, make one a hill or cross country run, or just on a tougher course than you normally run.
You can make one of these a road run and one a deep water run, the deep water running is still great for training but easier on the legs. If you like treadmill work you can make one of these a treadmill run. Do not do these runs the day before or the day after your long run. If your long run is on the Sunday make Monday your rest day, or a walk or light cycle day.

Each week I will give you some tips and advice on how your training should be going, so check this page each week

Week 16
And to match it a 16km long run. You have been there done this run, so you should be feeling ok with the long distance running, as in being out there for a long time running. When you finish your 16km this week, you will ask yourself, could I run another 5km if I had to, and the answer will be 'yes' you could! The weather has improved (not so hot) and Gold Coast will be much more like this on race, very cold to start and then sunny and cool as you are running..perfect. To join the Lazy Runner team you need to register by the 30th of May, so why not do it this week, you have come to far now, no going back..register this week and you are on the countdown to reaching your goal...running a half marathon!

Week 15-
After this week we are 3/4 through, thats a great feeling, but it also means we are getting to the pointy end of our training..the countdown is on Halvies. We are starting to build our distances again, so 14km this week is a distance you know you can do, that always makes it mentally easier. We get back into Lazy Runner again this week, so try to build some strength and speed through the Muck Up Seshs and use the Ho Hum Runs to work on your long steady pace. To be efficient runners, you need to incorporate three elements into your training, speed (shorter faster runs of 5km or Muck up Sesh's), Strength (hilly or cross country or beach or Muck Up Sesh's) and endurance (long runs or Ho Hum Runs), all help to make you stonger, fitter, faster runners. One of each is ideal.

Week 14
A low week for Halvies, use it to sort out any problems that have been arising from your long runs. Most aches and pains respond to rest, or icing or Voltaren. Ice after your runs and anytime you are sitting, Voltaren can be taken after your long runs and then 6 hourly if needed. Any ache or pain that is not improving or getting worse should be checked out. I suggest you go to your GP first. He/She will check you out, order any tests and refer you on if need be. If you are feeling weary and have been running four or more times a week, cut back a run, that will make a huge difference to how you feel, and no you will not lose fitness or jeopordise your training. In fact you will improve, as it is now proven that proper recovery in your training program improves your running and perfomance.

Week 13
Unlucky for some...but not for Halvies!
We are up to 16kms, but the great thing is you have been there done that. Its good to consolidate a long run, and that is what you will be doing this week. You have run 16 so you know you can do it, this is a chance to run it again and feel confident on this distance before you start to build your kms again. Week 13 is a good point to start thinking about your running gear. If you dont think your shoes will get you to race day (are they are over 8months old?) then you should get new ones in the next couple of weeks, no later. If you are thinking of getting new gear for race day, buy it now and trial it on your long runs. Many things feel ok on your short runs or Muck up seshs, but once you have them on for over an hour and up to two hours running, thats when things can start to rub, get uncomortable or just plain annoy you...all gear needs to be trialled first, so start doing this on your long runs now

Week 12
A nice gentle 15km this week Halvies!! On your long run this week I want you to concentrate on your pace. You have run the 15km before so you know what it's like, so this time around, I want you to think of the pace you would like to run the half in and work on that. It is always best to start off slower than race pace, in fact the first couple of kms should be warm up anyway. (On race day you will find the start will be slow, due to the crowds so factor that in, far better to start slow and then lift your pace when you have a clear run than try swerving around thousands of runners in the first 2km). Then you may want to spend the next 5 or 6km running at the pace you feel you do your long normal runs in, with no pressure on, then when you turn (or get to halfway) you should have a go at running home in the pace you want to run the half marathon in. Its also time we started implementing our Big Finishes into our long runs, like all things in running you need to train for it, a good finish will not just happen on the day, so the last half km of a long run should be very different to the rest of your run, so refresh your Big Finish training.

Week 11
Yahhhh...Halfway Halvies!! Now we are on a countdown not a count up.
Most of your weekly long runs now Halvies are very long, above 14km. So be prepared that each week you will have a long run, some longer than others, but most of them long. Your main focus should be on this long run, so plan it out, make sure you are feeling good, have carb loaded and drank alot the day before.
It is important that you don't let your other running slip, so make sure you run at least another 2 or 3 times a week of shorter different paced distances, with rest days in between. If you are getting bored and tired with your long runs, change the course. Reverse it or map out a new on, sometimes that is just enough to get you out of the doldrems of long running. Find a running buddy, they don't have to run the whole way with you, they may just keep you company for 10km but that can make a huge difference.

Week 10
Ok..getting into the big stuff now..but look on the bright side, we are half way through (at the end of this week!!), Don't be scared of the 16km, just approach it the same way you approach all your other long runs. Remember you can run 15km, so do that, you know you have that mastered, all you need to think aobut is the one extra km at the end, 5-10mins of running. So many runners stress about the whole 16km and worry themselves like crazy, but really its only the last km that is the unknown, not the first 15km, you know you can do them. You are going to go out slowly, take your time and run 16km. Make sure you know your course, the best thing to do is run out 8km and then run back..you have to get back don't you?? Make sure you can get some drinks along the way, and why not try out a gel or gu on this one, just to see how it goes. Also it's a good idea to carb load and hydrate the day before. So the day before your long run, double up on your drinks and try adding more carbs..here's a suggestion, three bananas (one morning tea, one arvo tea, one after dinner), a couple of bottles of sports drinks throughout the day, pasta or rice the evening before..this type of thing can make a real difference to the way you feel on your long run..I always say it's not what you do on the morning of your long run, it's what you do the day before it.

Week 9
15kms Halvies, well done, for some of you its the longest you have ever run in your life! Great effort. Yayyy for a low week that is If you are up to date with your distances!!! If you are not, this would be a good chance to catch up, as after this week they go up again! Try not to miss a long run, you get plenty of chances to make them up and you run the risk of injury by jumping your distances by more than 10%. Your body adapts to the long runs, so it will let you run one of two kms more, but dont ask it to run 3-5km more, that is too much strain.
How are your shoes? This would be a good chance to assess them, as I said the longer distances are coming, so don't get to a few weeks out from your race and decide you need new shoes..if you think you do, try to get them this week, that way they will do you for all the long training distances to come and they will be right for race day
Also many of you are asking me about times and what time you should run your half in. If its your first half marathon, your goal is to run all the way (not walk), finish it and feel fantastic afterwards. If you have run a half before you may want to improve on your last time. The best way to do that is to do the speed sessions on Muck up sesh days...that will improve your cardio fitness and in turn make you run better on your long runs. However, its good to have a time in the back of your mind, so read my tip on race times, it will give you an idea of what you could run a half marathon in, based on your 10km time

Week 8
I hope you enjoyed the low week, halvies..because you are getting into some big numbers now..15km this week. If you are finding the long runs really hard and the recovery from it tough, feel free to drop a run that week, so three instead of 4. Try swimming or cycling or walking on the spare day. On your low weeks you can make it up with 4 or 5 sessions
 It is still warm so make sure you are drinking plenty, never go for more than 12-15km without having a  drink of some sort out on the course.  One of the main reasons for fatigue in a half marathon training program is simply dehydration or loss of electrolytes..these two things are totally preventable..once I start hitting 15km or more in training I tend to drink the sports drinks as I feel water is not enough. If you are not keen on those drinks, try fruit juice, or half a banana before you run or the gels or gu's, however remember if you are taking your energy in food you need to back it up with plenty of water..the reason I like the sports drinks is that it hydrates as well as gives energy..if you find them too sweet, try watering them down
I tried the new G Force series by Gatorade on my 27km run yesterday. I liked them, easy to carry and then dispose of once you have finished (screw it up and put it in your bocket or the nearest bin), they are sort of half drink and half gel and they were only $2.09 in Woollies this week, they are in the sports drink section

Week 7
Hi Halvies..it works we are up to a great part of the training program, Low Weeks, they are the best! A put low weeks into my programs for a few reasons; it gives your body a good chance to recover from your last longest run and it gives you something to look forward to. If you just keep lifting your distances 1 or 2 km every week, you start to dread your long runs and each week seems so hard, but with low weeks you get a chance to go back to normal running and prepare yourself for the next long run. It also gives you a chance to play catch up, so if you didnt get your 14km done last week, you have a chance to still fit it in. so use your low weeks for all these resaons. When you are on a low week, try to fit four running sessions in and work hard over those shorter distances, your will have more energy to work hard on the muck up seshs and your speed will not suffer if you do this on the low weeks

Week 6
14kms Halvies!! This is a bit of a milestone for the half marathon, it is a long way and if you haven't done 14km before it feels like it goes on forever. The best way to approach this is to add four km on to your favourite 10km course, don't go out trying it on a new, tough, unknown course. Just do your normal 10km and then maybe turn back and do another 2km out and back, or continue on for another 2km if you are doing an out and back course. Remember to take it slow, you are at a stage where you will need to have a drink out there, so make sure you know where the taps are on the course or do what I do, hide a drink about half way and grab it as your running. Good Luck. Make sure you rest up the day after this run
Another exciting thing this week...entries open for the Gold Coast Half Marathon...so you can stop talking about it and sign up and do it! I always find once I register and pay, my training intensity goes up a notch...it finally is real, no going back, so you just keep going forward...make sure you sign up under the Lazy Runner team, we get a discount and you will have the support of all of your LR buddies on the day

Week 5
Getting up to the big numbers now guys..due for 13km this week! Getting behind on the big runs is stressful and "does your head in", it is all we can seem to think about and then once it is done, we are happy again. So try to pick the day you are doing it and stick with it, if you don't do it that day, make it the next day..stress during training is the last thing we need, so pick your day and do it. Once you get to the long runs it gets tougher running on your own, so try to find someone from the group to run with, even if they run some of the way with you. The 13km is a great milestone as it is over half way!

Week 4
If you haven't got your 12km in this is the week to do it. If you have never run 12km before remember, the slower the better rule, run as slow as you can, it's the distance you want , not the time, don't even wear your watch! You only need to do one long run a week, so don't be tempted to add another one, it may feel ok now but it will come back to bite you in the bum down the track. Keep your other runs under 10km.
Make sure you try to fit your Lazy Runner strength and cardio sessions in weekly, these will really help improve your speed and stamina and it does help you run better in half marathons. Plus they are shorter and not as boring as the long runs. At this stage you should be aiming for 30-40km a week, one long run and three shorter runs of varying speeds

Week 3
Its tough getting back into isn't it? But if you have your 10km back and comfortable you should feel happy with yourself. Some of you pushed to 11 and 12km this week, which is fine, doesnt hurt to be a bit in front of the program, but dont get too far in front. Remember your long runs should only increase by 10% each week, anything more and you run the risk of overtraining. Once you have completed your new long distance, you give your body a chance to recover and get used to that new distance before you start adding more. This week you are due for an 11km, so just go out at an easy pace, the slower the better I say, you want to conquer the distance, so try to run a little slower on your long runs, you can worry about speed on your shorter stuff

Week 2-Ok, we have all made a start..that's good. I have made the half program long (20 weeks) so it allows make up time if things don't go to plan. Try to follow the program as close as you can, but don't worry if you have to change some weeks around to suit your lifestyle. Your long run is very important, try to keep up with the distances on the long run program, make sure you have a rest day after your long run, this is very important for recovery.
You only need to do one long run a week, so make sure your other runs are 10km or less. Try to attend as many Lazy Runner sessions as you can, as they will include all your speed and strength work and then you can just concentrate on your other running
This week we are just going to consolidate the 10km, if you have been running 10km all over Summer, feel free to lift it to 11 or 12 this week, if you haven't run the 10km yet, aim to get it out of the way this week.

Week 1- Some of you may have a sense of Deja Vu and others may be stepping into the unknown..it doesnt matter what you have done with your running in the past, how well you run or if you are new to running, right now we are all on the one level playing field, we are at the start of a new half marathon training program. You need to train for a half marathon, no matter how good of a runner you are...its the best, safest and also the most enjoyable way to run all the way and do it well and have a good recovery. Many people dont train and just run the thing, but have a chat to them afterwards...they are sore, maybe injured, suffered during the run or maybe had to walk some of it, cant run for a while afterwards, or worse still never run again...its just not worth it. When I am training for a half, its usually because I want to improve my running and fitness, maybe run a faster time, run a different event that in some cases is more challenging than my last...and I cant achieve those things or have a successful run without putting in the training. I have been running for 25 years and run lots of marathons and half marathons, but I never take a casual approach to my training, I feel so much better and more confident when I am following a training program.
This program is a nice long one! 21 weeks. The idea being that its safer, it allows lots of recovery time for those tired legs after long runs and it lets you have time off if need be due to work, holidays or injuries...you get plenty of time to catch up!

For week 1, you need to get 10km under your belt. If you have been running 10km over Summer thats great, if not you need to get out there and test it out. This is your first long run to tick off your long run list. I suggest you write the long runs in your diary or stick them on the fridge and cross them off when you have done them. You also need to do a couple of shorter runs, never do two long runs a week. So if your long run is 10km this week your shorter runs will be between 5-7km. If you throw in a couple of LRs muck up seshs you have got it all covered, I count them as hard 5km runs. I suggest you only run 3-4 times a week- one long run, a speed session (Muck up Sesh) a strength run (Muck up Sesh or a hilly 7km run) and you can throw in another Ho Hum Run or shorter run if you want to do one more. If you like to exercise everday, swim or cycle or go to the gym on the days you are not running...or walk...walking is great for recovery...so there you have it...make a start Halvies..and have a great week 1.