The general philosophy is to run 3 key club runs a week, Tuesday, Thursday and Sunday. Monday, Wednesday and Friday are optional easy run days ranging from 30-60 minutes, I would suggest trying to get 2 of these in each week. Saturday is either a short easy run with strides or parkrun, don't run a hard parkrun in advance of any Summer League races. Sundays are slightly longer runs and moderate in intensity to try build some endurance through the summer months. This 12 week schedule is designed to get you to the start line of the Big Half in PB shape (hopefully) and ready to race with confidence.
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.
Use our pace calculator to find out more about the terms used in the schedule.
13/06/22-19/06/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 5x4 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 6x (beginner) or 12x {400m (10k pace=2'11'') [90 second static recovery]}. Total 2400-4800m hard. |
| Friday | |
| Saturday | |
| Sunday | Summer League - Headstone Manor or 80 minute moderate long run |
20/06/22-26/06/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5miles) |
| Wednesday | |
| Thursday | 4x (beginner) or 8x {600m (10k pace=3'16'') [90 second static recovery]}. Total 2400-4800m hard. |
| Friday | |
| Saturday | |
| Sunday |
27/06/22-03/07/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 5x5 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 3x (beginner) or 6x {800m (10k pace=4'21'') [90 second static recovery]}. Total 2400m-4800m hard - If you're racing Finsbury 5000m then skip track for an easy 30 minute jog and 4 x 100m strides |
| Friday | |
| Saturday | |
| Sunday | Summer League - Perivale or 90 minute moderate long run |
04/07/22-10/07/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5miles) |
| Wednesday | |
| Thursday | 2-3x (beginner) or 5x {1000m (10k pace=5'26'') [2 min static recovery]}. Total 3000m-5000m hard |
| Friday | |
| Saturday | |
| Sunday |
11/07/22-17/07/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 5x6 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 2x (beginner) or 4x {1200m (10k pace=6'32'') [2 min static recovery]}. Total 2400m-4800m hard |
| Friday | |
| Saturday | |
| Sunday | Summer League - Dulwich or 100 minute moderate long run |
18/07/22-24/07/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5miles) |
| Wednesday | |
| Thursday | 2x (beginner) or 4x {1600m (10k pace=8'42'') [2-3 min static recovery]}. Total 3200-6400m hard. |
| Friday | |
| Saturday | |
| Sunday |
25/07/22-31/07/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 4x8 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 2x (beginner) or 3x {2000m (10k pace=10'53'') [2-3 min static recovery]}. Total 4000-6000m hard. |
| Friday | |
| Saturday | |
| Sunday | Summer League - Regents Park - Home Fixture |
01/08/22-07/08/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5miles) |
| Wednesday | |
| Thursday | 3x (beginner) or 6x {1000m (10k pace=5'26'') [2 min static recovery]}. Total 3000m-6000m hard |
| Friday | |
| Saturday | |
| Sunday |
08/08/22-14/08/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 3x10 minutes at HM pace with 3 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 2-3x (beginner) or 5x {1600m (10k pace=8'42'') [2-3 min static recovery]}. Total 4800m-8000m hard |
| Friday | |
| Saturday | |
| Sunday |
15/08/22-21/08/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5miles) |
| Wednesday | |
| Thursday | 2-3x (beginner) or 4x {2000m (10k pace=10'53'') [2-3 min static recovery]}. Total 4000-8000m hard. |
| Friday | |
| Saturday | |
| Sunday | Summer League - Battersea Park - Flat & Fast or 120 minute long run |
22/08/22-28/08/22
| Monday | |
|---|---|
| Tuesday | Tuesday Special: Easy to Regents Park, 3x12 minutes at HM pace with 3 minute jog recoveries, easy back to Talacre |
| Wednesday | |
| Thursday | 3x (beginner) or 5x {1000m (10k pace=5'26'') [90 second static recovery]}. Total 3000m-5000m hard |
| Friday | |
| Saturday | |
| Sunday |
29/08/22-04/09/22
| Monday | |
|---|---|
| Tuesday | Hampstead heath run (approx. 5.5 miles) |
| Wednesday | |
| Thursday | 4x (beginner) or 8x {400m (10k pace=2'11'') [1min static recovery]}. Total 1600-3200m hard |
| Friday | |
| Saturday | |
| Sunday | Big Half |
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:
