Paddock Wood Half Marathon Schedule 2021

Once the Golden Stag is done, this schedule builds to our next big race, the Paddock Wood Half Marathon, taking in the Summer League 10ks along the way.

Customization

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.

Week 1

05/07/21-11/07/21

Monday
Tuesday	Heath. 6 miles Steady (0h58 - 1h03)
Wednesday
Thursday	4-6 x {800m (5k pace=4'10'') [2min]}
Friday
Saturday
Sunday	10 miles Easy (1h46 - 1h52)

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Week 2

12/07/21-18/07/21

Monday
Tuesday	Heath. 6 miles Steady (0h58 - 1h03)
Wednesday
Thursday	10x {400m (10k pace=2'11'') [1min]). Total distance 4000m
Friday
Saturday
Sunday	11 miles Easy (1h56 - 2h03)

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Week 3

19/07/21-25/07/21

Monday
Tuesday	Heath. 6 miles Steady (0h58 - 1h03)
Wednesday
Thursday	8-10x {600m (5k pace=3'08'') [2min]}. Total distance 6000m
Friday
Saturday
Sunday	Summer League Regent's Park 10K

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Week 4

26/07/21-01/08/21

Monday
Tuesday	Heath. 4 miles Easy, 2 miles Threshold (1h00 - 1h02)
Wednesday
Thursday	10x {400m (3k pace=2'01'') [2min]}. Total distance 4000m
Friday
Saturday
Sunday	8 miles Easy (1h25 - 1h30)

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Week 5

02/08/21-08/08/21

Monday
Tuesday	Heath. 4 miles Easy, 2 miles Threshold (1h00 - 1h02)
Wednesday
Thursday	6-8x {800m (5k pace=4'10'') [2min]}. Total distance 6400m
Friday
Saturday
Sunday	11 miles Easy (1h56 - 2h03)

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Week 6

09/08/21-15/08/21

Monday
Tuesday	Heath. 6 miles Easy (1h03 - 1h07)
Wednesday
Thursday	4-5x {400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)} [2min]. Total distance 5000m
Friday
Saturday
Sunday	Summer League Dulwich Park.

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Week 7

16/08/21-22/08/21

Monday
Tuesday	Regent's Park. 5 miles Easy (53 - 56 mins)
Wednesday
Thursday	4-6x {400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)} [2min]. Total distance 6000m
Friday
Saturday
Sunday	Summer League: Battersea Park 10k

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Week 8

23/08/21-29/08/21

Monday
Tuesday	Heath Extension. 6 miles Easy, 3 miles Race Pace (1h31 - 1h35)
Wednesday
Thursday	6-9 x {800m (5k pace=4'10'') [2min]}. Total distance 7200m
Friday
Saturday
Sunday	8 miles Steady (1h18 - 1h25)

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Week 9

30/08/21-05/09/21

Monday
Tuesday	Regent's Park. 5 miles Easy (53 - 56 mins)
Wednesday
Thursday	3x {1600m (13m pace=9'06'') [3min]}. Total distance 4800m
Friday
Saturday
Sunday	Paddock Wood Half Marathon

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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:

• If you are ill or injured, rest.
• If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
• Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
• All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.