Facebook Twitter Instagram
Log in

View all schedules

Image

It’s the Most Wonderful Time of the Year!

A gradual increase of distance on the Sunday runs to soak in all of the holiday lights and to prepare you for some distance training in spring. During the week, the focus is on strength and some 5k speed for that Christmas Parkrun.

This week:

5 weeks 1 day to go

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 3 for Beginners, 4-5 x (800m (5k pace=4'10'') [200m recovery])
Friday  
Saturday  
Sunday 1h15 or Hellish Hills of Highgate

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

22/11/21-28/11/21

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 3 for Beginners, 4-5 x (800m (5k pace=4'10'') [200m recovery])
Friday  
Saturday  
Sunday 1h15 or Hellish Hills of Highgate

Week 2

29/11/21-05/12/21

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday 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 8 miles Easy (1h25)

Week 3

06/12/21-12/12/21

Monday  
Tuesday 2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday 3-4 for Beginners, 5-6 x (800m (5k pace=4'10'') [200m recovery])
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 4

13/12/21-19/12/21

Monday  
Tuesday 2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets
Wednesday  
Thursday Holiday paar lauf special: an Oregon circuit take on the familiar paar lauf
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 5

20/12/21-26/12/21

Monday  
Tuesday 10x( 40sec hill sprints, jog/walk recovery)
Wednesday  
Thursday No track session. 20min WU, 8x 2min@5k pace with 1 min recovery, 20min CD
Friday  
Saturday  
Sunday 11 miles Easy (1h56)

Week 6

27/12/21-02/01/22

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday No track session. Have a break! But if you must...12 x (40sec hill sprints, jog/walk recovery) or 20min threshold
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

 

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: