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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.

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

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: