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Fending off those mince pies

A gradual increase of distance on the Sunday runs will prepare you for distance training in spring. During the week, the focus is on strength.

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

18/11/19-24/11/19

Monday  
Tuesday Chasers Tuesday
Wednesday  
Thursday 4 x 800 (10k) [400m float]
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 2

25/11/19-01/12/19

Monday  
Tuesday Chasers Tuesday
Wednesday  
Thursday 3000m time trial, 3-5 mins rest, 4 x 200m (1 mile) [200m jog]
Friday  
Saturday  
Sunday 10 miles or Regent's Park 10km

Week 3

02/12/19-08/12/19

Monday  
Tuesday Chasers Tuesday
Wednesday  
Thursday 4 x (400m (3k pace=2'01''), 400m (5k pace=2'05''), 400m (10k pace=2'11'') [90s])
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

Week 4

09/12/19-15/12/19

Monday  
Tuesday Chasers Tuesday
Wednesday  
Thursday 4x (400m (10k pace=2'11''), 400m (5k pace=2'05''), 200m (3k pace=1'01''), 200m (mile) [90s])
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 5

16/12/19-22/12/19

Monday  
Tuesday Chasers Tuesday
Wednesday  
Thursday Festive oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration.
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

Week 6

23/12/19-29/12/19

Monday  
Tuesday Whatever you want to do. Merry Xmas!
Wednesday  
Thursday No track - do 5x 1,600m (5k pace=8'21'') [2min])
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

 

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: