Abu Dhabi Striders

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.

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

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

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