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Permalink Reply by mayank choubey on August 26, 2009 at 15:49

Week M T W T F S S Total
1 Rest 2 miles. 5-7x1:00 AI, 2 miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21 miles
2 Rest 2 miles, 5-7x1:00 AI, 2 miles Rest 4 miles + 4 GP Rest 3-4 miles 6-7 miles 19-21 miles
3 Rest 2 miles, 2x[1:00, 1:30, 2:00] AI, 2 miles Rest 4 miles, incl. 4x1:00 AI + 5-6 GP Rest 5-K race 4-5 miles 22-24 miles
4 Rest 3 miles,3x[2:00, 2:30] AI, 2 miles Rest 5-6 miles, incl. 4x1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26 miles
5 Rest 3 miles, 3x[2:00, 2:30] AI, 2 miles Rest 5-6 miles, incl. 4x1:30 AI + 6 GP Rest 3-4 miles 7-8 miles 24-26 miles
6 Rest 3 miles, 2x2:00 AI, 2x2:30 AI, 1x3:00 AI+6 GP, 2 miles Rest 5-6 miles + 4 GP Rest 10-K race 4 miles 27-30 miles
7 Rest 3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles Rest 6 miles, incl. 4x2:00 AI + 6 GP Rest 5-6 miles 9-10 miles 32-34 miles
8 Rest 3 miles, 2x[2:00. 3:00, 4:00] AI, 2 miles Rest 6 miles, incl. 4x2:00 AI+ 6 GP Rest 5-6miles 9-10 miles 32-34 miles
Taper Rest 2 miles, 4x1:00 AI Rest 2 miles easy, 4 x GP Rest 2miles Half-marathon race

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Permalink Reply by mayank choubey on August 26, 2009 at 15:50

Good Luck

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Permalink Reply by asha arora on August 26, 2009 at 15:59

thanx a lot mayank, 4 this valuable information
wid wishes
asha

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Permalink Reply by Giles Drego on August 28, 2009 at 19:57

Hi Asha,
I went through your Profile and then checked Mayank's training schedule. He's given you a beautiful beginner's schedule with a seeming moderate intensity. I just have One 'teeny weeny' change. Take 2 days Rest before the HM i.e. drop the "2 miles" as suggested in the schedule.
Also, as a 2hrs. 30mins. HM runner (and I also believe it would be your first ever HM), Asha, you would need to Carbo Load. Don't forget this important point.
In my opinion ADHM is the second best Marathon (though only HM) in India (after SCMM, Mumbai) - so naturally am going there too.
Many of you Bangaloreans must do ADHM too.
All the best Asha - keep running, keep smiling.

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Permalink Reply by asha arora on September 2, 2009 at 16:35

thanx a lot veeramani for ur information,
wid wishes
asha

Veeramani said:

Interactive training tool at RW :

Runners-world has a "smart coach " program that creates a workout plan based on your race length, intensity, and desired race time. check it out.
Source:
http://www.runnersworld.com

Best of luck !

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