Chasers take Cabbages, XC and Cambridgeshire - the road to St Neot's

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 11 week schedule is designed to get you to the start line of the St Neots Half Marathon or cross country champs in tip top condition.

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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

05/09/22-11/09/22

Monday
Tuesday	Paddington. 5 miles Easy (53 - 56 mins)
Wednesday
Thursday	Post Big Half drier-lauf fun, ie 200s run in 3s for 30min
Friday
Saturday
Sunday	7 miles Steady (1h08 - 1h14)

Week 2

12/09/22-18/09/22

Monday
Tuesday	Tuesday Special: 3 x 5min Kenyan Hills with 2 min rest between
Wednesday
Thursday	4x (beginner) or 8x {400m (5k pace=2'05'') [2 min static recovery]}. Total 2400-4800m hard.
Friday
Saturday
Sunday	8 miles Steady (1h18 - 1h25)

Week 3

19/09/22-25/09/22

Monday
Tuesday	Tussauds. 5.5 miles Steady (53 - 58 mins)
Wednesday
Thursday	3x (beginner) or 6x {800m (10k pace=4'21'') [90 second static recovery]}. Total 2400m-4800m hard
Friday
Saturday
Sunday	8 miles Steady (1h18 - 1h25)

Week 4

26/09/22-02/10/22

Monday
Tuesday	Tuesday Special: 2 x 10min Kenyan Hills with 3 min rest between
Wednesday
Thursday	3x (beginner) or 6x {600m (10k pace=3'16'') into 200m (5k pace=1'03'') [2 min static recovery]}. Total 2400m-4800m hard
Friday
Saturday
Sunday	9 miles Steady (1h27 - 1h35)

Week 5

03/10/22-09/10/22

Monday
Tuesday	Tuesday Special: Easy to Regents Park, 5x5 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre
Wednesday
Thursday	2x (beginner) or 4x {1200m (10k pace=6'32'') [2 min static recovery]}. Total 2400m-4800m hard
Friday
Saturday
Sunday	10 miles Steady (1h37 - 1h46)

Week 6

10/10/22-16/10/22

Monday
Tuesday	70-80min
Wednesday
Thursday	5x (beginner) or 10x {400m (10mi) [1min static recovery]}. Total 2000-4000m hard
Friday
Saturday
Sunday	Cabbage Patch 10 Miler - Club Championship / 12 miles steady

Week 7

17/10/22-23/10/22

Monday
Tuesday	Tuesday Special: 2 x 15 min Kenyan Hills with 3 min rest between; do an easy run if you raced Cabbage Patch
Wednesday
Thursday	2x (beginner) or 3-4x {1600m (10k pace=8'42'') [2 min static recovery]}. Total 2400m-6400m hard
Friday
Saturday
Sunday	10 miles Steady (1h37 - 1h46)

Week 8

24/10/22-30/10/22

Monday
Tuesday	Tuesday Special: Easy to Regents Park, 3x10 minutes at HM pace with 2 minute jog recoveries, easy back to Talacre
Wednesday
Thursday	200m (3k pace=1'01'') [200m recovery], 400m (5k pace=2'05'') [2 min rest], 800m (10k pace=4'21'') [2 min rest], 1200 (10mi) [2 min rest] 1600m (HM) [3 min rest], 1200 (10mi) [2 min rest], 800m (10k pace=4'21'') [2 min rest], 400m (5k pace=2'05'') [2 min rest], 200m (3k pace=1'01'') [200m recovery]. Total 6800 hard Beginners do 200, 400, 800, 400, 200
Friday
Saturday
Sunday	11 miles Steady (1h47 - 1h56)

Week 9

31/10/22-06/11/22

Monday
Tuesday	Spooky Run
Wednesday
Thursday	2-3x (beginner) or 5x {1600m (10k pace=8'42'') [2-3 min static recovery]}. Total 4800m-8000m hard
Friday
Saturday
Sunday	12 miles Steady (1h57 - 2h07)

Week 10

07/11/22-13/11/22

Monday
Tuesday	Tuesday Special: 2 x 20 min Kenyan Hills with 3 min rest between
Wednesday
Thursday	3x (beginner) or 4x {800m (10mi) into 600m (10k pace=3'16'') into 200m (5k pace=1'03'') [2-3 min static recovery]}. Total 3000m-6000m hard
Friday
Saturday
Sunday	8 miles Steady (1h18 - 1h25)

Week 11

14/11/22-20/11/22

Race Day!

Monday
Tuesday	Paddington. 5 miles Easy (53 - 56 mins)
Wednesday
Thursday	4x beginner or 6x (400m) (10k) [1 min static recovery]) + 2x beginner or 3x (200m) (3k) [1 min static recovery]. Total distance 2000-3000m hard
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:

If you are ill or injured, rest.
If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.