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.
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.
05/09/22-11/09/22
Monday | |
---|---|
Tuesday | Paddington. |
Wednesday | |
Thursday | Post Big Half drier-lauf fun, ie 200s run in 3s for 30min |
Friday | |
Saturday | |
Sunday |
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 |
19/09/22-25/09/22
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | 3x (beginner) or 6x {800m (10k pace=4'21'') [90 second static recovery]}. Total 2400m-4800m hard |
Friday | |
Saturday | |
Sunday |
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 |
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 |
10/10/22-16/10/22
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 |
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 |
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 |
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 |
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 |
14/11/22-20/11/22
Race Day!
Monday | |
---|---|
Tuesday | Paddington. |
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 |
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: