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Cabbages and Kings - Autumn 2017 Half Marathon Schedule

A strong endurance focus to get you in shape for our club championships at the Cabbage Patch followed by half marathon glory in St Neots.

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The schedule shown is for a runner hoping to complete a HALF MARATHON race in a time of 02:00:00.

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Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Heath. 6 miles Steady (58 mins) 4 x (800m (5k) [200m jog]). Total distance 3200m + 600m recovery.  7 miles Easy (1h14)
21 Aug to 27 Aug
Week 2
 2x10min Kenyan Hills 1m (10m) [3min] 4 x (400m (1m) [2min]) 1m (10m). Total distance 4800m.  Essex Way Relay
28 Aug to 03 Sep
Week 3
 Tussauds. 5.5 miles Steady (53 mins) 4 x (1600m (10m) [3min]). Total distance 6400m. Slower runners should do 1200m reps.  8 miles Easy (1h25)
04 Sep to 10 Sep
Week 4
 20 min Kenyan Hills 6 x (800m (5k) [200m jog]). Total distance 4800m + 1000m recovery.  10 miles Easy (1h46)
11 Sep to 17 Sep
Week 5
 2 x 15 min Kenyan Hills 5 x (1600m (10m) [3min]). Total distance 8000m. Slower runners should do 1200m reps.  9 miles Steady (1h27)
18 Sep to 24 Sep
Week 6
 Tussauds. 5.5 miles Steady (53 mins) Parlauf session -30 minutes (400m alternations)  11 miles Steady (1h47)
25 Sep to 01 Oct
Week 7
 30 min Kenyan Hills 3x (1000m (10k) [2min] 1000m (10m) [2min])  11 miles Easy (1h56)
02 Oct to 08 Oct
Week 8
 2x Outer Circle, race pace 6x (400m (10m) 400m (Easy)) No recovery - total 4800m  Cabbage Patch 10
09 Oct to 15 Oct
Week 9
 Tussauds. 5.5 miles Steady (53 mins) Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k)  10 miles Easy (1h46)
16 Oct to 22 Oct
Week 10
 Tussauds. 5.5 miles Steady (53 mins) 3000 time trial  12 miles Steady (1h57)
23 Oct to 29 Oct
Week 11
 Spooky Run 1600m (alternating 200m mile/200m tempo) [4min] 800m (alternating as before) [2min] 400m (alternating as before) - Total 2800m  11 miles Steady (1h47)
30 Oct to 05 Nov
Week 12
 Tussauds. 5.5 miles Steady (53 mins) 4x200m (1m) [60s] 2x400m (10k) [60s] 4x200m (5k) [60s] 2x400m (10k) [60s] 4x200m (1m) - 4000m total  8 miles Easy (1h25)
06 Nov to 12 Nov
Week 13
 2x Outer Circle, race pace 1600m easy, 8x100m Strides, 1m easy  St Neots Half Marathon
13 Nov to 19 Nov

 

Advice

It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips: