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St. Neots Half Marathon Schedule

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.

This week:

4 weeks 3 days to go

Monday  
Tuesday 2 x 10 minute Kenyan Hills [3 minute static recovery between reps]
Wednesday  
Thursday 6-8x {600m (10k pace=3'16'') [400m jog recovery]} Total 3600-4800m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 6 miles Easy, 2 miles Steady, 2 miles Half Marathon (1h41)

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

20/09/21-26/09/21

Saturday run should be at Tempo pace

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 4-6 x {800m (5k pace=4'10'')[400m jog recovery]} Total 3200-4800m hard, 1600-2400m recovery
Friday  
Saturday  
Sunday 7 miles Steady (1h08)

Week 2

27/09/21-03/10/21

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday 10-12 x {400m(10k pace)[400m jog recovery]} Total 4000-4800m hard, 4000-4800 recovery
Friday  
Saturday  
Sunday 8 miles Steady (1h18)

Week 3

04/10/21-10/10/21

20 minutes steady and 10 minutes at target Half Marathon Pace

Monday  
Tuesday 6-8 x {30 second hill sprints (3k effort)}[60 second recovery jog]
Wednesday  
Thursday 3-4 x {1600m (10k pace=8'42'') [800m jog recovery]} Total 4800-6400m hard, 2400-3200m recovery.
Friday  
Saturday  
Sunday 6 miles Easy, 3 miles Steady (1h33)

Week 4

11/10/21-17/10/21

Monday  
Tuesday Paddington. 5 miles Steady (49 mins)
Wednesday  
Thursday 8-10 x {200m (3k pace=1'01'') [300m jog recovery]}. Total 1600-2000m hard, 2400-3000m recovery
Friday  
Saturday  
Sunday Cabbage Patch run / 12 miles steady

Week 5

18/10/21-24/10/21

Monday  
Tuesday 2 x 10 minute Kenyan Hills [3 minute static recovery between reps]
Wednesday  
Thursday 6-8x {600m (10k pace=3'16'') [400m jog recovery]} Total 3600-4800m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 6 miles Easy, 2 miles Steady, 2 miles Half Marathon (1h41)

Week 6

25/10/21-31/10/21

Monday  
Tuesday Paddington. 4 miles Easy, 1mile Threshold (51 mins)
Wednesday  
Thursday 4-6 x {400m (10k pace=2'11'') 400m (5k pace=2'05'') 200m (3k pace=1'01'') [400m jog recovery]}. Total 4000-6000m hard, 1600-2400m recovery
Friday  
Saturday  
Sunday 5 miles Easy, 2 miles Steady, 2 miles Half Marathon (1h31)

Week 7

01/11/21-07/11/21

Monday  
Tuesday 4-6 x 90 second hill sprints (3k effort) [5 minute jog recovery]
Wednesday  
Thursday 6-8 x {600 (5k) [400m jog recovery]}. Total 3600-4800m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 2 miles Easy, 7 miles Steady, 2 miles Half Marathon (1h47)

Week 8

08/11/21-14/11/21

Monday  
Tuesday Highgate plus Regent's Park Outer Circle; 5 miles easy; 4 miles race pace
Wednesday  
Thursday 8-10 x {200m (1m pace=58'') [300m jog recovery]}. Total 1600-2000m hard, 2400-3000m recovery
Friday  
Saturday  
Sunday 5 miles Easy (53 mins)

Week 9

15/11/21-21/11/21

Race Day!

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 3 x {1600m} (10k) [800m jog recovery] Total: 4800m hard, 2400m recovery
Friday  
Saturday  
Sunday 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: