A gradual increase of distance on the Sunday runs to soak in all of the holiday lights and to prepare you for some distance training in spring. During the week, the focus is on strength and some speed for that Christmas Parkrun.
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.
21/11/22-27/11/22
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | 3 for Beginners, 4-5 x (800m (10k pace=4'21'') [90s recovery]) 2400-4000m Total |
| Friday | |
| Saturday | |
| Sunday |
28/11/22-04/12/22
| Monday | |
|---|---|
| Tuesday | Tussauds. |
| Wednesday | |
| Thursday | 12 days of Christmas Oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration. |
| Friday | |
| Saturday | |
| Sunday | RP 10k with some WU and CD miles |
05/12/22-11/12/22
| Monday | |
|---|---|
| Tuesday | 2x( 5 x 40sec hill sprints, jog/walk recovery) 3min jog between sets |
| Wednesday | |
| Thursday | 3-4 for Beginners, 5-6 x (800m (10k pace=4'21'') [90s recovery]) 2400-4800 Total |
| Friday | |
| Saturday | |
| Sunday |
12/12/22-18/12/22
| Monday | |
|---|---|
| Tuesday | 2x( 6 x 40sec hill sprints, jog/walk recovery) 3min jog between sets |
| Wednesday | |
| Thursday | Holiday Oregon Circuit Pyramid: 400m, 800m, 1600m, 800m, 400m (10mi) with 30sec exercises (squats, lunges, high knees, lunges, squats) followed by 90s recovery between each |
| Friday | |
| Saturday | |
| Sunday | 1h45 or Sunday XC league |
19/12/22-25/12/22
| Monday | |
|---|---|
| Tuesday | 10x( 40sec hill sprints, jog/walk recovery) |
| Wednesday | |
| Thursday | No track session - TBC. 20min WU, 8x 2min@5k pace with 1 min recovery, 20min CD |
| Friday | |
| Saturday | |
| Sunday | Whatever you want to do. Merry Xmas! |
26/12/22-01/01/23
| Monday | |
|---|---|
| Tuesday | Paddington. |
| Wednesday | |
| Thursday | No track session. Have a break! But if you must...12 x (40sec hill sprints, jog/walk recovery) or 20min threshold |
| Friday | |
| Saturday | |
| Sunday |
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:
