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Greg Whyte OBE

Physical Activity Expert

Training Programmes

Welcome to The Whyte Answer, a chance for you to hear from Professor Greg Whyte, a lead expert in the field of physical activity, here you have the chance to ask Greg any question you may have on the topic, no matter how simple or complex the matter, there is something for you here

12 Week Half Marathon Programme

A = Easy Intensity = Able to hold a full conversation

LT = Marathon Race Pace = Moderate Intensity = just able to hold a conversation

AT1 = ½ Marathon Race Pace = Hard Intensity = Only able to converse in short sentences

AT2 = 10km Race Pace = Very Hard Intensity = Only able to converse in single words

WEEK 1

SESSION 1 45-minute run @ LT

SESSION 2 45-minute run including 6 x (3minutes max effort (AT2+); 2 minutes (Recovery)

SESSION 3 Track: 1k (90s recovery), 2 x 800m (60s recovery), 4 x 400m (45s recovery), 8 x 200m (30s recovery) @ AT2

SESSION 4 Long Run: 60 min @ LT

WEEK 2

SESSION 1 Track: 5 x [400m, 2 x 200m 1 min recovery], 2 minutes between sets @ AT2

SESSION 2 45-minute run @ LT

SESSION 3 Tempo Run: 45 minutes including 20 minutes @ AT2+

SESSION 4 5km RACE – PARK RUN

WEEK 3

SESSION 1 Track/Road: 6 x 3 minutes max efforts with 2 minutes recovery between efforts

SESSION 2 Fartlek: 45 minutes including 15 x (1 minute hard; 1 minute easy)

SESSION 3 45-minute run @ LT

SESSION 4 Long Run: 75 min @ LT including 30 minutes @ AT1

WEEK 4

SESSION 1 Track: 20 x 400m (90 sec) off 2 minutes (running target: sub 1min 30s)

SESSION 2 45-minute run @ LT

SESSION 3 60-minute run @ LT including 5 x (2 minutes @ AT1, 1 minute easy); 5 minutes easy; 10 x (1 minutes @ AT1, 1 minute easy)

SESSION 4 Long Run:90 minutes @ LT

WEEK 5

SESSION 1 Tempo Run: 45 minutes including 20 minutes @ AT2+

SESSION 2 45-minute run @ LT

SESSION 3 Fartlek: 45 minutes including 5 x (1 minute hard; 1 minute easy)

SESSION 4 RACE or Time Trial: Select a known course of c.10km – race as fast as possible and note down time (10 minutes warm-up including 4 x 30s efforts; 10 minutes cool-down)

WEEK 6

SESSION 1 45-minute run @ LT

SESSION 2 45-minute run @ LT

SESSION 3 Track: 1k (90s recovery), 2 x 800m (60s recovery), 4 x 400m (45s recovery), 8 x 200m (30s recovery) @ AT2

SESSION 4 Long Run: 90 min @ LT

WEEK 7

SESSION 1 Track: 5 x [400m, 2 x 200m 1 min recovery], 2 minutes between sets @ AT2

SESSION 2 45-minute run @ LT

SESSION 3 Tempo Run: 60 minutes including 20 minutes @ AT2+

SESSION 4 Long Run: 90 min @ LT

WEEK 8

SESSION 1 Track/Road: 6 x 3 minutes max efforts with 2 minutes recovery between efforts

SESSION 2 Fartlek: 45 minutes including 5 x (1 minute hard; 1 minute easy)

SESSION 3 45-minute run @ LT

SESSION 4 5km RACE – PARK RUN

WEEK 9

SESSION 1 Track: 20 x 400m (90 sec) off 2 minutes (running target: sub 1min 30s)

SESSION 2 60-minute run @ LT

SESSION 3 60-minute run @ LT including 5 x (2 minutes @ AT1, 1 minute easy); 5 minutes easy; 10 x (1 minutes @ AT1, 1 minute easy)

SESSION 4 Long Run: 2 hrs @ LT

WEEK 10

SESSION 1 45-minute run @ LT including 15 x (1 minutes @ AT1-AT2, 1 minute easy)

SESSION 2 60-minute run @ LT

SESSION 3 Fartlek: 10 minutes warm-up including 4 x 30s hard; 1 min hard; 1 min easy; 3 min hard; 1 min easy; 5 min hard; 1 min easy; 5 min hard; 1 min easy; 3 min hard; 1 min easy; 1 min hard; 1 min easy; 5 min cool-down

SESSION 4 Long Run: 90 minutes @ LT including 30 minutes @ AT1

WEEK 11

SESSION 1 45 minutes @ LT

SESSION 2 60-minute run @ LT including 10 x (2 minutes @ AT1-AT2, 1 minute easy)

SESSION 3 60-minute run @ LT including 30 minutes @ AT1

SESSION 4 Long Run: 60 minutes @ LT including 30 minutes @ AT1

WEEK 12

SESSION 1 45 minutes @ LT

SESSION 2 Road Speed: 10 minutes warm-up including 3 x 1 min hard effort; 5 x 1 mile (5 x 8min) @ AT2, 3 min recovery between runs; 10 min cool-down

SESSION 3 45-minute run @ LT including 10 x (1 minutes @ half marathon race pace, 1 minute easy)

SESSION 4 Half Marathon Race


Periodisation

The Development of a Training Programme

The Training Triad


Warm Up


Getting Ready for the London Marathon


Greg's Open Water Swim Gym Routine


The Best Way to Train for a Marathon