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Half and full marathon training programme: Tips for week six

Delhi Half Marathon is now only five weeks away. Mumbai and Chennai are also getting closer.

other sports Updated: Oct 16, 2016 15:31 IST
With the Delhi half marathon and the Mumbai marathon fast approaching, now’s the time to start training.
With the Delhi half marathon and the Mumbai marathon fast approaching, now’s the time to start training.(Hindustan Times)

Delhi Half Marathon is now only five weeks away. Mumbai and Chennai are also getting closer. To stay injury free and to perform at your optimal best, please start training now. Remember that the plan below is for those targeting completing a half marathon in under two hours and full marathon in next 3-4 months in under four hours, 10 minutes.

TIPS FOR THIS WEEK

1. If there is any pain, take a couple of daysoff running.

2. Stay soft on yourfeet while runningeven fast.

3. Take easy long breaths, as muchas you need to let go but youneed to be in control.

MONDAY Active Rest: no running.
30-40 min easy walk-jog.

SKIP: Skip or hop in the same spotsoftly for 45-60 seconds. Repeat 6-10times throughout the day. Be as soft on your feet, as you possibly can.
Squats (from 1st week): Do 30-50repetitions. 5-7 sets throughout the day.
Single Leg Heel Raises (from 2nd week): Repeat 50-70 times with both legs. 5-7 sets throughout the day.
Toe Curls (from 3rd week): 30-40 repeats, 5-7 sets throughout the day.
Nordic Hamstrings Exercise (from4th week): Do 10-15 repeats, 5-7 sets throughout the day.
Gluteus Maximus Activation: Do 10repeats, 4-5 sets throughout the day.
Squeezing the orange: Shoulder blade retraction


  • Sit tall on a stable surface, ideally a chair with no wheels. Have yourfeet flat on the ground.
  • Imagine a string attached to thetop of your head is pulling you up.Let your shoulder relax. Raise yourarms up as shown in the picture.
  • Now imagine there is a orange inbetween your shoulder blades andyou need to squeeze it. Hold theposition for two–three seconds.
  • Relax and then repeat again. It’seffectively a two–three inchmovement only. Start with 20–30repetitions first few times. Do3—5 sets throughout the day.

TUESDAY Tempo Run

  • Run 3 km throughout maintaining a pace between 5min per km and 5min 15sec per km. More than the pace itself, focus on your breathing. You should be able to converse in 4-5 word sentences at one go.
  • Rest for 3-5 min to recover completely and repeat 3kmtwice again. During 2nd and 3rd 3km, try to keep the samepace as the first 3kms.

WEDNESDAY Active Rest

Skip or hop: 45-60 seconds. Repeat 6-10 times throughout the day.
Squats: Do 30-50 repetitions. 5-7sets throughout the day.
Single Leg Heel Raises: Do repeat50-70 times with both legs. 5-7sets throughout the day.
Toe Curls: 30-40 repeats, 5-7 setsthroughout the day.
Nordic Hamstrings Exercise: Do10-15 repeats, 4-5 setsthroughout the day.
Gluteus MaximusActivation: Do 10repeats, 4-5 sets throughoutthe day.
Squeezing the orange: Do20-30 repeats, 4-5 setsthroughout the day.

30-40 min easy walk-jog.

THURSDAY
Rest or maybe do 30-45 min easy walk. Please don’t exert yourself. Simply time on feet.

FRIDAY Interval training

  • Start with an easy jog for 2-3minutes. Now run 1.6 km (1mile) in under 7min 40sec. As
    much as you know that you canrun faster, just maintain under7:40 pace. Rest for 2-3 min,catch your breath, take a sip ortwo of water and get on withthe next repeat. Do 6-8 repeats.
  • Remember that you’ll need tokeep the same pace for all therepeats, so save yourself for
    the last. The same effortwill seem harder as you keepdoing intervals.
  • This is the toughest runningday of the week, but the daywhich will make the biggest differencein your speed duringhalf marathon. Please at alltimes be gentle on your feet,
    not thumping heavily each step.That’s the main reason for causingheel, shin and knee pains.

SATURDAY Active Rest

Skip or hop: 45-60 seconds.Repeat 6-10 times throughoutthe day.
Squats: Do 30-50 repetitions. 5-7sets throughout the day.
Single Leg Heel Raises: Do repeat50-70 times with both legs. 5-7sets throughout the day.
Toe Curls: 30-40 repeats, 5-7 setsthroughout the day.
Nordic Hamstrings Exercise: Do10-15 repeats, 4-5 sets throughoutthe day.
Gluteus Maximus Activation: Do10 repeats, 4-5 sets throughoutthe day.
Squeezing the orange: Do 20-30repeats, 4-5 sets throughoutthe day.
30-40 min easy walk-jog.

SUNDAY

Today is a reality check where you’ll do the 21 km distance with a focus on speed and time. Do first 1 km in 6 min. Next 6 km in 36 min. Run next 7 km in 41—42 min and the last 7 in 40—41 min. Target doing the 21 km in under 2 hrs 5 min. Keep focusing on staying super gentle on your feet and keep your breathing easy.

Tweet in your queries to @HTSportsNews with the hashtag #GearingUpWithHT
Dr Chauhan will be available to take your questions live on Facebook every Thursday from 5pm.

Dr Rajat Chauhan is a student of running & pain and a Sports Medicine doctor. He has been organising La Ultra - The High, a 333km run in Leh-Ladakh for last 7 years now. Twitter: @drrajatchauhan