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 7 week schedule is designed to get you to the start line of the Big Half 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.
17/07/23-23/07/23
Saturday run should be at Tempo pace
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 5-8 x {2 minutes(5k)[90 seconds static recovery]} |
| Friday | |
| Saturday | |
| Sunday |
24/07/23-30/07/23
Make sure to race at 10k pace on Sunday!
| Monday | |
|---|---|
| Tuesday | Heath. |
| Wednesday | |
| Thursday | 5-8 x {3 minute(5k)[2 minutes static recovery]} |
| Friday | |
| Saturday | |
| Sunday | Summer League 10k - Regents Park |
31/07/23-06/08/23
20 minutes steady and 10 minutes at target Half Marathon Pace
| Monday | |
|---|---|
| Tuesday | 2 x {5 minutes (10k)[2 minute recovery jog]} |
| Wednesday | |
| Thursday | 4-6 x {4 minutes (10k) [2 minutes static recovery]} |
| Friday | |
| Saturday | |
| Sunday |
07/08/23-13/08/23
Make sure to race at 10k pace on Sunday!
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 4-6 x {5 minute (10m) [2 minutes static recovery]}. |
| Friday | |
| Saturday | |
| Sunday | Summer League 10K - Battersea Park |
14/08/23-20/08/23
| Monday | |
|---|---|
| Tuesday | 3 x {5 minute (10k) [3 minute static recovery between reps]} |
| Wednesday | |
| Thursday | 5-7 x {5 minutes (HM) [2 minutes static recovery]} |
| Friday | |
| Saturday | |
| Sunday |
21/08/23-27/08/23
Last week of harder sessions
| Monday | |
|---|---|
| Tuesday | 4 x {5 minute(10k)[3 minute satic recovery]} |
| Wednesday | |
| Thursday | 6-8 x {5 minutes (10mile) [2 minutes static recovery]}. |
| Friday | |
| Saturday | |
| Sunday |
28/08/23-03/09/23
You're nearly at the finish line!
| Monday | |
|---|---|
| Tuesday | Regent's Park. |
| Wednesday | |
| Thursday | 30 minutes easy plus 3 x 15 second strides |
| Friday | |
| Saturday | |
| Sunday | Half Marathon - 3k warmup at pace - Half Marathon - 10 minutes cool down |
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:
