With the Sydney Hoka half marathon less than 13 weeks away, the Tattersalls Run Club, led by Trainer Damian, has outlined everything you need to do to ensure success on the big day.

The most important step is joining our Run Club every Wednesday, leaving the Athletic Department at 12:30. As we are in week 1 of the 6-week challenge, this goal aligns perfectly with completing that and then pushing yourself to the next goal and the next level of fitness. Below is the perfect breakdown of what you need to do to complete the half marathon.

Weekly Training Schedule

  • Monday – Easy Session
    Start the week with a low-impact workout. Take a swim or Pilates class in the morning, followed by an easy 3km walk in the evening.
  • Tuesday – HIIT Circuit
    A short but intense cross-training session designed to elevate your heart rate and build endurance.
  • Wednesday – Run Club (12:30)
    Endurance interval sessions, covering a total of 6km.
  • Thursday – Weights Circuit (07:00)
    Strength training to build lean muscle and improve endurance for race day.
  • Friday – Stretch and Unwind Class (12:45)
    A recovery-focused session to improve flexibility and reduce muscle tension.
  • Saturday – Distance Run
    • 2K warm-up
    • 5K tempo run (do not exceed 90% of your max heart rate)
    • 2K warm-down
  • Sunday – Long Run
    Focus on gradual progression. Your long run is key to race day success, so maintain a steady pace guided by your heart rate rather than speed.

Use the MAF protocol, which stands for Maximum Aerobic Function.

Your maximum aerobic function is 180 minus your age. If you follow the MAF training protocol. You will build endurance over the long runs, and you will not risk overtraining and injury. See below to see what distance is needed every Sunday leading into the race.

Sun 16 February – 10km
Sun 23 February – 14km
Sun 02 March – 10km
Sun 09 March – 12km
Sun 16 March – 14km
Sun 23 March – 16km
Sun 30 March – 18 km
Sun 06 April – 12 km
Sun 13 April – 16 km
Sun 20 April – 18km
Sun 27 April – 10 km

Sun 04 May Sydney half marathon! We look forward to cheering on all our Tattersalls Members participating in the upcoming Half Marathon.