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Half Marathon Training plan

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Gym Exercises

Other points

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Form controls are properly grouped and labelled.

Day

Focus

Exercise

Sets

Reps/Duration

1

Speed & Agility

  • High Knees Agility Ladder Drills

  • Side to Side Jumps

  • 4

  • 3

  • 1 min

  • 10 each side

2

Strength & Power

  • Deadlifts

  • Bench Press

  • Pull Ups

  • Dumbbell Rows

  • Squats

  • 4

  • 4

  • 3

  • 3

  • 3

  • 6-8

  • 6-8

  • 6-10

  • 10

  • 8

3

Endurance/ Recovery

  • Light Jog

  • Stretching

  • Foam Rolling

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  • 30 min

  • 15 min

  • 10 min

4

Speed & Agility

  • Ladder Drills

  • Long Sprints

  • 3

  • 5

  • 60 secs

  • 100 metres

5

Strength & Power

  • Weighted Squats

  • Overhead Press

  • Box Jumps

  • Dumbbell Lunges

  • 3

  • 3

  • 3

  • 3

  • 8

  • 8

  • 10

  • 10

6

Rest & Recovery

Brisk walk

  • 20 min

7

Endurance/ Recovery

  • Cycling/ Rowing Machine

  • Stretching

  • 20 min

  • 15 min

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