The schedule contains errors and so cannot be understood by our website.
| 1 | Distance: | Half Marathon | ||||||||
| 2 | Name: | St. Neots Half Marathon Schedule | ||||||||
| 3 | Comments | The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is a mix of tempo runs at a steady pace, and Sunday's are long runs building up to Half Marathon Distance and tuning to race pace . This 9 week schedule is designed to get you to the start line of the St Neots Half Marathon in tip top condition. | ||||||||
| 4 | Day: | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | ||
| 5 | Optional: | Yes | Yes | Yes | Yes | |||||
| 6 | Min: | 30 | 60 | 30 | "4-6 x {800m(5k)[400m jog recovery]} Total 3200-4800m hard, 1600-2400m recovery" | "3 miles easy / 40 minutes swim / 40 minute cycle / 45 minutes yoga" | 20 | *70min Invalid time* | Week ending | 44465 |
| 7 | Max: | Easy? | ||||||||
| 8 | Effort: | Easy | Easy | Easy | Easy | Steady | Steady | Comments | Saturday run should be at Tempo pace | |
| 9 | Min: | 30 | 60 | 30 | "10-12 x {400m(10k pace)[400m jog recovery]} Total 4000-4800m hard, 4000-4800 recovery " | "3 miles easy followed by 5 x 10 second strides / 30 minutes swim / 40 minutes cycle / 45 minutes yoga" | 35 | *80min Invalid time* | Week ending | 44472 |
| 10 | Max: | Easy? | ||||||||
| 11 | Effort: | Easy | Steady | Easy | Easy | Steady | Steady | Comments | ||
| 12 | Min: | 30 | "6-8 x {30 second hill sprints (3k effort)}[60 second recovery jog]" | "3 miles easy followed by 5 x 10 second strides / 30 minutes swim / 40 minutes cycle / 45 minutes yoga" | "3-4 x {1600m (10k) [800m jog recovery]} Total 4800-6400m hard, 2400-3200m recovery." | "4 miles easy / 40 minute swim / 50 minute cycle / 55 minutes yoga" | 25 | *90min Invalid time* | Week ending | 44479 |
| 13 | Max: | Easy? | ||||||||
| 14 | Effort: | Easy | Easy | Easy | Steady | 66% Easy, * Steady | Comments | 20 minutes steady and 10 minutes at target Half Marathon Pace | ||
| 15 | Min: | 30 | 55 | 40 | "8-10 x {200m (3k) [300m jog recovery]}. Total 1600-2000m hard, 2400-3000m recovery" | "4 miles easy followed by 5 x 15 sec strides / 40 minutes swim / 50 minutes cycle / 55 minutes yoga" | "3 miles steady / Met League Race - Claybury or Rest/Easy 3 miles if racing on Sunday" | "Cabbage Patch run / 12 miles steady" | Week ending | 44486 |
| 16 | Max: | Easy? | ||||||||
| 17 | Effort: | Easy | Steady | Easy | Easy | Steady | Comments | |||
| 18 | Min: | 30 | "2 x 10 minute Kenyan Hills [3 minute static recovery between reps]" | 40 | "6-8x {600m (10k) [400m jog recovery]} Total 3600-4800m hard, 2400-3200m recovery " | "3 miles easy / 30 minute swim / 40 minute cycle / 45 minutes yoga" | 40 | *100min Invalid time* | Week ending | 44493 |
| 19 | Max: | Easy? | ||||||||
| 20 | Effort: | Easy | Easy | Easy | Easy | Steady | * Easy, 20% Steady, 20% Half Marathon | Comments | ||
| 21 | Min: | 30 | 55 | 50 | "4-6 x {400m (10k) 400m(5k) 200m(3k) [400m jog recovery]}. Total 4000-6000m hard, 1600-2400m recovery " | "4 miles easy followed by 6 x 20 second strides" | 35 | 90 | Week ending | 44500 |
| 22 | Max: | Easy? | ||||||||
| 23 | Effort: | Easy | 83% Easy, * Threshold | Easy | Easy | Easy | 55% Easy, 22% Steady, * Half Marathon | Comments | ||
| 24 | Min: | 30 | "4-6 x 90 second hill sprints (3k effort) [5 minute jog recovery]" | 40 | "6-8 x {600 (5k) [400m jog recovery]}. Total 3600-4800m hard, 2400-3200m recovery" | "4 miles easy / 40 minute swim / 50 minute cycle / 55 minutes yoga" | 35 | *110min Invalid time* | Week ending | 44507 |
| 25 | Max: | Easy? | ||||||||
| 26 | Effort: | Easy | Easy | Easy | 50% Easy, * Steady | 22% Easy, 66% Steady, * Half Marathon | Comments | |||
| 27 | Min: | 30 | "Highgate plus Regent's Park Outer Circle; 5 miles easy; 4 miles race pace" | 50 | "8-10 x {200m (1m) [300m jog recovery]}. Total 1600-2000m hard, 2400-3000m recovery" | "3 miles easy plus 4 x 20 second strides/ 20 minute swim / 30 minute cycle / 35 minutes yoga" | 30 | *60min Invalid time* | Week ending | 44514 |
| 28 | Max: | Easy? | ||||||||
| 29 | Effort: | Easy | 60% Easy, * Threshold | Easy | Easy | Easy | Easy | Comments | ||
| 30 | Min: | 30 | 50 | 30 | "3 x {1600m} (10k) [800m jog recovery] Total: 4800m hard, 2400m recovery" | 30 | "Rest" | "Half Marathon" | Week ending | 44521 |
| 31 | Max: | Easy? | ||||||||
| 32 | Effort: | Easy | Easy | Easy | Easy | Easy | * Half Marathon | Comments | Race Day! |
