Biohack Tracker

Weekly training plan

FIRST HALF MARATHON

Build the long run safely

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1. MONMOBILITY
   

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2. TUEEASY RUN
   

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3. WEDSINGLE-LEG + COREFrom the post

   REST 60 S BETWEEN SETS

   1. Bulgarian Split Squat3 × 10 / leg
   2. Step-Ups3 × 10 / leg
   3. Single-Leg RDL3 × 10 / leg
   4. Side Plank3 × 30 s / side
4. THUTEMPO
   

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5. FRIWALK
   

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6. SATEASY
   

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7. SUNLONG RUN
   

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8. BONUSRUN WARM-UP
   

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Tips for the week

• Add 10% or less to the long run each week
• Practise race-day fuel on long runs
• Every 4th week, back off

More weekly plans

General training suggestions, not medical advice. Warm up first, choose loads and pace you can control, and stop if you feel pain, dizziness or chest discomfort. Check with your doctor before starting if you have a health condition, an injury or are pregnant.