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10 Week Training Guide

There are three 10 week Training Guides below that have been designed to help you get fit and ready for the Half Marathon. The guides outline the types and duration of running sessions that incorporate the Striders routine runs. The guides should supplement a healthy diet, core strength and stretching program for the best outcome. And don't forget the importance of a proper 5-10 minute warm up and cool down!

These are meant as a guide only and generic in nature. They do not take your personal health or medical history into account. if you have any medical issues you should seek professional advice.

10 Week Beginner - Half Marathon Guide

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Run
4km
Intervals
3 x 400m
Run
3km
Run
5km
Rest Long Run
7km
Rest
2 Run
3km
Intervals
35 mins
Run
5km
Hill Running
20 mins
Rest Long Run
10km
Rest
3 Run
3km
Intervals
4 x 400m
Run
5km
Run
4km
Rest Long Run
12km
Rest
4 Run
4km
Intervals
35 mins
Run
5km
Hill Running
25 mins
Rest Long Run
14km
Rest
5 Run
5km
Intervals
4 x 800m
Run
6km
Hill Running
20 mins
Rest Long Run
16km
Rest
6 Run
3km
Intervals
40 mins
Run
6km
Hill Running
7km
Rest Long Run
11km
Rest
7 Run
4km
Run
5km
Run
5km
Run
6km
Rest Long Run
17km
Rest
8 Run
4km
Intervals
45 mins
Run
5km
Hill Running
6km
Rest Long Run
10km
Long Run
8km
9 Run
4km
Intervals
2km-1km-2km
Run
5km
Hill Running
20 mins
Rest Long Run
8km
Long Run
7km
10 Rest Intervals
30 mins
Rest Run Easy
2-3km
Race Day! Recovery Run
20 mins
Rest


10 Week Intermediate - Half Marathon Guide

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Run
4km
Intervals
3 x 400m
Run
3km
Run
5km
Run
7km
Long Run
10km
Rest
2 Run
3km
Intervals
35 mins
Run
5km
Hill Running
20 mins
Run
7km
Long Run
13km
Rest
3 Run
3km
Intervals
4 x 400m
Run
5km
Run
4km
Run
7km
Long Run
15km
Rest
4 Run
4km
Intervals
35 mins
Run
5km
Hill Running
25 mins
Run
9km
Long Run
12km
Rest
5 Run
5km
Intervals
6 x 800m
Run
6km
Hill Running
20 mins
Run
5km
Long Run
18km
Rest
6 Run
3km
Intervals
40 mins
Run
6km
Hill Running
7km
Run
9km
Long Run
8km
Rest
7 Run
4km
Run
5km
Run
5km
Run
6km
Run
7km
Long Run
16km
Rest
8 Run
4km
Intervals
45 mins
Run
5km
Hill Running
6km
Run
8km
Long Run
10km
Rest
9 Run
4km
Intervals
2km-1km-2km
Run
5km
Hill Running
20 mins
Run
7km
Long Run
8km
Rest
10 Rest Intervals
30 mins
Run
3km
Run Easy
2-3km
Race Day! Recovery Run
20 mins
Rest


10 Week Advanced - Half Marathon Guide

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Run
4km
Intervals
6 x 600m
Run
3km
Run
5km
Run
7km
Long Run
16km
Rest
2 Run
3km
Intervals
35 mins
Run
5km
Hill Running
20 mins
Run
7.5km
Long Run
18km
Rest
3 Run
3km
Intervals
8 x 400m
Run
6km
Run
4km
Run
8km
Long Run
10km
Rest
4 Run
5km
Intervals
40 mins
Run
5km
Hill Running
6km
Run
9km
Long Run
18km
Rest
5 Run
5km
Intervals
6 x 800m
Run
6km
Hill Running
40 mins
Run
5km
Long Run
16km
Rest
6 Run
3km
Intervals
45 mins
Run
6km
Hill Running
8km
Run
9km
Long Run
12km
Rest
7 Run
4km
Run
5km
Run
6km
Run
6km
Run
7km
Long Run
19km
Rest
8 Run
4km
Intervals
45 mins
Run
5km
Hill Running
6km
Run
8km
Long Run
12km
Rest
9 Run
4km
Intervals
2km-1km-2km
Run
5km
Hill Running
20 mins
Run
7km
Long Run
10km
Rest
10 Run
3km
Intervals
30 mins
Rest Run Easy
2-3km
Race Day! Recovery Run
20 mins
Rest


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