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Autumn 2018 Half Marathon Schedule

A reminder of speed followed by stretching your 10K season speed endurance to last the full Half

Customization

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

No optional days selected.

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 Club run, 45 - 60 mins Steady 5 x (200m (1m) [200m jog] 200m (1m) [200m jog] 400m (1m) [400 jog]). Total distance 4000m hard. Stop after 35 mins.  8 miles Easy (1h25)
06 Aug to 12 Aug
Week 2
 Heath Club run, 45 - 60 mins Easy 12 x (200m (1m) [200 jog]). Total distance 2400m hard.  1h easy followed by 30 mins marathon pace
13 Aug to 19 Aug
Week 3
 Heath Club run, 45 - 60 mins Easy 3-4 x (200m (1m) [200 jog]) 2-4 x (1600m (10m) [1min]) 3-4 x (200m (1m) [200 jog]) Total distance up to 8000m hard. Stop after 40 mins  9 miles Easy (1h35)
20 Aug to 26 Aug
Week 4
 Heath Club run, 45 - 60 mins Marathon Pace 3 x (1600m (10m) [1 min]) 4 x (200m (1m) [200m jog]) Total distance 5600m hard. Stop after 35 mins.  1h easy followed by 30 mins marathon pace; or Essex Way relay.
27 Aug to 02 Sep
Week 5
 3-5 x 6 min Kenyan Hills (10m) [1 min] 12-20 x (200m (1m) [200 jog]). Stop after 35 mins.  9 miles Easy (1h35)
03 Sep to 09 Sep
Week 6
 3-5 x 6 mins (10m) [1 min] 5-8 x (800m (5k) [400m jog]). Stop after 40 mins.  1h easy followed by 30 mins marathon pace
10 Sep to 16 Sep
Week 7
 20 mins continuous (10m) + 6 x 200m (1m) [200m jog] 4-6x (1000m (5k) [600m jog]). Stop after 40 mins.  9 miles Easy (1h35)
17 Sep to 23 Sep
Week 8
 2 x 12 min (10m) [2 min] 4-6 x (1000m (5k) [600m jog]). Stop after 40 mins.  1h easy followed by 30 mins marathon pace
24 Sep to 30 Sep
Week 9
 20 min Kenyan Hills (10m) + 6 x 200m (1m) [200m jog] 8-11 x (600m (5k) [200m jog]). Stop after 35 mins  10 miles Easy (1h46)
01 Oct to 07 Oct
Week 10
 Highgate Club run, 45 - 60 mins Easy 3 x (1600m (10m) [2 min]). Stop after 35 mins.  Cabbage Patch or: long run (10 mins easy, 30 mins marathon pace, 5 mins threshold, 30 mins marathon pace) [no rests]
08 Oct to 14 Oct
Week 11
 Highgate Club run, 45 - 60 mins Easy Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k) - Total distance 4800m. One 1200m can be dropped.  10 miles Easy (1h46)
15 Oct to 21 Oct
Week 12
 Highgate Club run, 45 - 60 mins Easy 3x1200m (10m) [60s] 3x400m (5k) [400 jog] 3x400m (1m) [400 jog]. Stop after 35 mins.  Long run: 45 mins easy, 30 mins marathon pace, 20 mins threshold [no rests]
22 Oct to 28 Oct
Week 13
 Highgate Club run, 45 - 60 mins Easy (Headtorch run?) 3 x (1600m (10m) [2 min].  60 mins marathon pace if you did NOT run Parkrun hard yesterday, otherwise 60 mins easy pace
29 Oct to 04 Nov
No more strides on easy runs from this week on
Week 14
 Spooky Run 2 x 10 mins (10m) [2 min] 2 x 5 mins (10m) [1 min]. 35 mins total.  90 mins easy (45 mins easy instead if raced XC yesterday)
05 Nov to 11 Nov
Week 15
 Highgate Club run, 45 mins Easy 3 x (1000m (10m) [2 min])  St Neots Half Marathon
12 Nov to 18 Nov
Complete relaxation on Friday.

 

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: