Facebook Twitter Instagram
Log in

Double trouble, Cabbage Patch & St Neots

A schedule to keep pace in the legs from the 10k season and add endurance for 10 mile & 1/2 marathon distance. There are regular "tempo" runs on Tuesday which should be run at between threshold and half marathon pace.

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.

Week 1

12/08/19-18/08/19

Monday  
Tuesday Tuesday club runs
Wednesday  
Thursday 10x 400m (5k pace=2'05'') [2min]. Total distance 4000m
Friday  
Saturday  
Sunday 6 miles Easy (1h03)

Week 2

19/08/19-25/08/19

Monday  
Tuesday Tempo Tuesday: Jog to RP, 30 min tempo, jog back.
Wednesday  
Thursday 10x 600m (5k pace=3'08'') [2min]. Total distance 6000m (option of 8-9x)
Friday  
Saturday  
Sunday 6 miles Easy (1h03)

Week 3

26/08/19-01/09/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 8x 800m (5k pace=4'10'') [2min]. Total distance 6400m (option of 6-7x)
Friday  
Saturday  
Sunday 7 miles Easy (1h14)

Week 4

02/09/19-08/09/19

Monday  
Tuesday Tempo Tuesday: Jog to RP, 40 min tempo, jog back.
Wednesday  
Thursday 5x (400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)) [2min]. Total distance 5000m (Option of 4x)
Friday  
Saturday  
Sunday 7 miles Easy (1h14)

Week 5

09/09/19-15/09/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 6x (400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)) [2min]. Total distance 6000m (Option of 4-5x)
Friday  
Saturday  
Sunday 6 miles Easy (1h03)

Week 6

16/09/19-22/09/19

Monday  
Tuesday Tempo Tuesday: Jog to RP, 40 min tempo, jog back.
Wednesday  
Thursday 8x 800m (5k pace=4'10'') [2min]. Total distance 6400m (option of 6-7x)
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 7

23/09/19-29/09/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 7x 1,000m (5k pace=5'13'') [3min]. Total distance 7000m (Option of 5-6x)
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 8

30/09/19-06/10/19

Monday  
Tuesday Tempo Tuesday: Jog to RP, 45 min tempo, jog back.
Wednesday  
Thursday 35 minute Paarlauf (5k)
Friday  
Saturday  
Sunday 5 miles Easy (53 mins)

Week 9

07/10/19-13/10/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 5x 800m (10 mile) [2min]
Friday  
Saturday  
Sunday Cabbage Patch 10 mile race

Week 10

14/10/19-20/10/19

Monday  
Tuesday Tuesday club runs
Wednesday  
Thursday 10x 600m (5k pace=3'08'') [2min]. Total distance 6000m (option of 5+ reps for beginners and intermediate)
Friday  
Saturday  
Sunday 12 miles Easy (2h07)

Week 11

21/10/19-27/10/19

Monday  
Tuesday Tempo Tuesday: Jog to RP, 35 min tempo, jog back.
Wednesday  
Thursday 4-8x 800m (5k pace=4'10'') [2min]. Total distance 6400m
Friday  
Saturday  
Sunday 13 miles Easy (2h17)

Week 12

28/10/19-03/11/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 4-7x 1000m (5k pace=5'13'') [3min]. Total distance 7000m
Friday  
Saturday  
Sunday 6 miles Easy (1h03)

Week 13

04/11/19-10/11/19

Monday  
Tuesday Spooky Run
Wednesday  
Thursday Pyramid 400m (3k pace=2'01'') [60s], 800m (5k pace=4'10'') [90s], 1200m (5k pace=6'16'') [2min], 1600m (10k pace=8'42'') [3min], 1200m (5k pace=6'16'') [2min], 800m (5k pace=4'10'') [90s], 400m (3k pace=2'01'') [60s] (option of full, all bar the 1600m, or all bar 1600m and one 1200m)
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 14

11/11/19-17/11/19

Monday  
Tuesday Tuesday coached session with John & Lauren
Wednesday  
Thursday 10x 400m (1/2 mara) [1 min]
Friday  
Saturday  
Sunday St Neots 1/2 marathon

 

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: