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Wokingham Half Marathon Schedule

The general philosophy is to run 3 key club sessions a week, Tuesday, Thursday and Sunday. Saturday is a mix of Parkruns, XC and easy runs, and Sundays are long runs building up to Half Marathon Distance and tuning to race pace . This 8 week schedule is designed to get you to the start line of the Wokingham Half Marathon with confidence

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

03/01/22-09/01/22

Monday  
Tuesday Tussauds. 4.5 miles Easy, 1mile Half Marathon (0h57 - 1h00)
Wednesday  
Thursday 4 (beginner) or 6-8 x {400m (5k pace=2'05'') [400m jog recovery]} Total 2400-3200m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 8 miles Steady (1h18 - 1h25)

Week 2

10/01/22-16/01/22

Monday  
Tuesday Paddington. 5 miles Easy (53 - 56 mins)
Wednesday  
Thursday 2 (beginner) or 3-4 x {800m (10k pace=4'21'')[400m jog recovery]+400m (5k pace=2'05'')[400m jog recovery]} Total 3600-4800m hard, 2400-3200 recovery
Friday  
Saturday  
Sunday 8 miles Easy (1h25 - 1h30)

Week 3

17/01/22-23/01/22

Monday  
Tuesday 2 x 15min at goal Half Marathon pace with 3 min recovery jog between
Wednesday  
Thursday 2 (beginner) or 3-4 x {400m (10k pace=2'11'') 400m (5k pace=2'05'') [200m jog recovery] 200m (3k pace=1'01'') [400m jog recovery]} Total 3000-4000m hard, 1800-2400m recovery
Friday  
Saturday  
Sunday 100 min or Fred Hughes 10 miler

Week 4

24/01/22-30/01/22

Monday  
Tuesday Tussauds. 5.5 miles Easy (0h58 - 1h02)
Wednesday  
Thursday 2 (beginner) or 3-4 x {1600m (10k pace=8'42'')[600m recovery jog]} Total 4800-6400m hard, 1800-2400m recovery.
Friday  
Saturday  
Sunday 6 miles Steady, 2 miles Half Marathon (1h17 - 1h22)

Week 5

31/01/22-06/02/22

Monday  
Tuesday 10-20min WU, 2 x 20min at goal Half Marathon pace with 5 min recovery jog between
Wednesday  
Thursday 3-4 (beginner) or 4-5x {1200m (10k pace=6'32'') [400m jog recovery]+ 4x {200m (3k pace=1'01'') [200m recovery]}. Total 5600-6800m hard, 2400-2800m recovery
Friday  
Saturday  
Sunday 11 miles Steady (1h47 - 1h56)

Week 6

07/02/22-13/02/22

Monday  
Tuesday 70-80 min (Highgate plus outer circle)
Wednesday  
Thursday 3 (beginner) or 4-5x {1600m (10m pace=8'57'') [400m recovery]} Total 6400-7200m hard, 1600-2000m recovery
Friday  
Saturday  
Sunday 10 miles Easy, 2 miles Half Marathon (2h04 - 2h10)

Week 7

14/02/22-20/02/22

Monday  
Tuesday 10-20min WU, 6 miles at goal Half Marathon pace (or opt for 2 loops of RP), 10-20min CD
Wednesday  
Thursday 4-5x (beginner) or 6-8 x {800m (10k pace=4'21'') [400m jog recovery]}. Total 4800-6400m hard, 2400-3200m recovery
Friday  
Saturday  
Sunday 8 miles Easy (1h25 - 1h30)

Week 8

21/02/22-27/02/22

Race Day!

Monday  
Tuesday Canal. 4 miles Easy (42 - 45 mins)
Wednesday  
Thursday 1-2 (beginner) or 2-3x {1000m (10m pace=5'36'') [200m recovery]} + 3x {200m (3k pace=1'01'') [200m recovery]} Total 2600-3600 hard, 1000-1200 recovery
Friday  
Saturday  
Sunday Wokingham Half Marathon or 13 miles

 

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: