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Paddock Wood Half Marathon 2020

This schedule assumes you are already able to run for 1h30 continuously.

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

30/12/19-05/01/20

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 4-5 x {800m (5k pace=4'10'') [200m jog]}. Total distance 4000m + 800m recovery.
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 2

06/01/20-12/01/20

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday 1600m (10m pace=8'57'') [3min] 4 x {400m (1m pace=1'57'') [2min]} 1600m (10m pace=8'57''). Total distance 4800m.
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 3

13/01/20-19/01/20

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday 4 x {1600m (10m pace=8'57'') [3min]}. Total distance 6400m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday Fred Hughes 10 or Benfleet 15

Week 4

20/01/20-26/01/20

If you don't run the Southern cross country champs, do the Sunday run at a steady pace.

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 5-6 x {800m (5k pace=4'10'') [200m jog]}. Total distance 4800m + 1000m recovery.
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 5

27/01/20-02/02/20

Why not do the fast bit of your Sunday run at Regent's Park 10K? Alternatively, do your long run on Saturday with the fast bit at the Chingford League

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 3x {1000m (10k pace=5'26'') [2min] 1000m (10m pace=5'36'') [2min]} - Total distance 6000m
Friday  
Saturday  
Sunday 6 miles Easy, 3 miles Marathon (1h32)

Week 6

03/02/20-09/02/20

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 5 x {1600m (10m pace=8'57'') [2min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 7

10/02/20-16/02/20

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday Beer mile and/or Pyramid: 400m (3k pace=2'01'') [60s] 800m (5k pace=4'10'') [90s] 1200m (5k pace=6'16'') [3min] 1200m (5k pace=6'16'') [2min] 800m (5k pace=4'10'') [90s] 400m (3k pace=2'01'') - Total distance 4800m. One 1200m can be dropped.
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

Week 8

17/02/20-23/02/20

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h11)
Wednesday  
Thursday 6-8 x{800m (5k pace=4'10'') [400m jog]}- 6400m hard, 3200 easy.
Friday  
Saturday  
Sunday Wokingham Half Marathon

Week 9

24/02/20-01/03/20

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 10x200m (1m pace=58'') [200m jog]
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

Week 10

02/03/20-08/03/20

Monday  
Tuesday Highgate. 7 miles Easy (1h14)
Wednesday  
Thursday 1600m (10m pace=8'57'') [2min] 3x800m (5k pace=4'10'') (400m jog) 4x200m (1m pace=58'') [200m jog] - total 4800m hard, 2000m easy
Friday  
Saturday  
Sunday 4 miles Easy, 2 miles Marathon, 3 miles Threshold (1h28)

Week 11

09/03/20-15/03/20

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h01)
Wednesday  
Thursday 8-10 x{800m (5k pace=4'10'') [2m]}- 8000m hard
Friday  
Saturday  
Sunday 5 miles Easy (53 mins)

Week 12

16/03/20-22/03/20

Monday  
Tuesday Highgate. 4 miles Easy, 2 miles Race Pace (1h01)
Wednesday  
Thursday Pyramid: 400m (5k pace=2'05'') [60s] 800m (5k pace=4'10'') [90s] 1200m (5k pace=6'16'') [2min] 1600m (5k pace=8'21'') [3min] 1200m (5k pace=6'16'') [2min] 800m (5k pace=4'10'') [90s] 400m (5k pace=2'05'') - 6400m total. Middle 1600m can be dropped.
Friday  
Saturday  
Sunday 6 miles Easy, 3 miles Threshold (1h30)

Week 13

23/03/20-29/03/20

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 4x200m (1m pace=58'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (5k pace=1'03'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (1m pace=58'') - 4000m total
Friday  
Saturday  
Sunday 5 miles Easy (53 mins)

Week 14

30/03/20-05/04/20

Monday  
Tuesday 2 x Outer circle (Half marathon pace) [3 min recovery]
Wednesday  
Thursday 6x {400m (10m pace=2'14'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Paddock Wood Half 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: