Half Marathon Course

A scenic loop on both sealed and unsealed public roads. Starting and finishing at Wainui Hall on Pungatawa Road.  The 2018 event takes runners and walkers in the same direction as the 2017 event.  Once again runners and walkers will continue on Pungatawa Road to Moawhango Valley Road, then turning onto Waikakahi Road before returning onto Pungatawa Road to finish at Wainui Hall.

Click here to view map

 

 *please note above map is not 100% accurate, but is pretty close.

10km Course

An out and back course starting at Wainui Hall on Pungatawa Road.  Turn left onto Waikakahi Road.  Turn around point is Bird's Woolshed on Waikakahi Road.

5km Course

An out and back course starting and finishing at Wainui Hall.

Kids Fun Run

We are looking at doing a cross country run this year for the kids run starting and finishing at Wainui Hall but through neighbouring farmland TBC.

 

Training Plan

Beginner


Half Marathon training guide


also: stretching and core strength exercises on Monday and Friday

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week One
Rest
25 min
20 min
25 min
Rest
60 min
20 min
Jogging
Fast walk
Jogging
Jog 25, fast walk 20, jog 15
Jogging
Week Two
Rest
30 min
25 min
30 min
Rest
65 min
25 min
Jogging
Fast walk
Jogging
Jog 25, fast walk 20, run 20
Jogging
Week Three
Rest
35 min
30 min
35 min
Rest
70 min
30 min
Jogging
10 min jog, 10 min fast walk, 10 min jog
Jogging
Jog 25, fast walk 20, run 25
Jogging
Week Four
Rest
35 min
35 min
45 min
Rest
75 min
35 min
Jogging
10 min jog, 10 min fast walk, 15 min jog
Jogging
Jog 30, fast walk 15, run 30
Jogging
Week Five
Rest
25 min
50 min
25 min
Rest
80 min
35 min
Jogging
Jogging
Jogging
Jog 35, fast walk 10, run 35
Jogging
Week Six
25 min
25 min
50 min
25 min
Rest
90 min
35 min
Jogging
Jogging
Run
Jogging
Jog 35, fast walk 10, run 45
Jogging
Week Seven
Rest
25 min
50 min
25 min
35 min
100 min
35 min
Jogging
Run - do at least 20 min at your prospected race pace
Jogging
Rest
Jogging/Run
Jogging
Week Eight
40 min
35 min
Rest
35 min
30 min
35 min
50 min
Run - include a couple of short sprints
Jogging
Jogging
Run - include a couple of short sprints
Steady
Run - do at least 20 min at your prospected race pace
Week Nine
35 min
40 min
Rest
Rest
35 min
60 min
35 min
Jogging
Jogging
Jogging
Run - do at least 20 min at your prospected race pace
Jogging
Week Ten
Rest
35 min
Rest
15 min
15 min
Rest
RACE
Jogging
Jogging
Jogging

This program is a guide only and is not recommended if you have any health issues. Taihape Half Marathon also recommends consulting your doctor or physician before starting the program.

Intermediate


Half Marathon training guide


also: stretching and core strength exercises on Monday and Friday

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week One
20 min
35 min
20 min
35 min
Rest
60 min
20 min
Jogging
Include 20 mins 'up tempo'
Jogging
Steady
Steady
Jogging
Week Two
25 min
45 min
25 min
40 min
Rest
65 min
25 min
Jogging
Include 20 mins 'up tempo'
Jogging
Steady
Steady
Jogging
Week Three
30 min
45 min
30 min
45 min
Rest
70 min
30 min
Jogging
Include 20 mins 'up tempo'
Jogging
Steady
Steady
Jogging
Week Four
35 min
45min
35 min
50 min
Rest
75 min
35 min
Jogging
Include 20 mins 'up tempo'
Jogging
Steady
Steady
Jogging
Week Five
35 min
40 min
35 min
55 min
Rest
80 min
35 min
Jogging
4 mins hard, 2 mins jog, 3 mins hard, 90 sec jog, 2 min hard, 1 min jog, 1 min hard, warm down
Jogging
Steady
Steady
Jogging
Week Six
35 min
40 min
35 min
60 min
Rest
90 min
35 min
Jogging
4 mins hard, 2 mins jog, 3 mins hard, 90 sec jog, 2 min hard, 1 min jog, 1 min hard, warm down
Jogging
Include 20 mins 'up tempo'
Steady
Jogging
Week Seven
Rest
70 min
35 min
40 min
35 min
100 min
Rest
Steady
Jogging
4 mins hard, 2 mins jog, 3 mins hard, 90 sec jog, 2 min hard, 1 min jog, 1 min hard, warm down
Jogging
Steady
Week Eight
40 min
35 min
50 min
35 min
30 min
Rest
5 x 3 min
2 mins hard, 2 mins jog, 3 mins hard, 90 sec jog, 1 min hard, 1 min jog, 1 min hard, warm down
Jogging - include 3 x 15 second sprints
Steady
Jogging
Warm up - 90 sec hard, 40 sec easy x 5, warm down
2 mins hard, 2 mins jg, 3 mins hard, 90 sec jog, 1 min hard, 1 min jog, 1 min hard, warm down
Week Nine
35 min
60 min
Rest
Rest
35 min
60 min
35 min
Jogging
Steady
Jogging - include 4 x 30 second sprints
Steady
Jogging - include 5 x 30 second sprints
Week Ten
Rest
35 min
35 min
15 min
Rest
15 min
RACE
Jogging - include 5 x 15 second sprints
Jogging - include 2 x 15 second sprints
Jogging
Jogging, or complete rest